Functional
Training
ANATOMY
Kevin Carr
Mary Kate Feit, PhD
Library of Congress Cataloging-in-Publication Data
Names: Carr, Kevin, 1987- author. | Feit, Mary Kate, 1988- author.
Title: Functional training anatomy / Kevin Carr, Mary Kate Feit.
Description: Champaign, IL : Human Kinetics, [2022]
Identifiers: LCCN 2020033351 (print) | LCCN 2020033352 (ebook) | ISBN
9781492599104 (paperback) | ISBN 9781492599111 (epub) | ISBN
9781492599135 (pdf)
Subjects: LCSH: Physical fitness. | Exercise. | Physical education and
training.
Classification: LCC GV481 .C317 2022 (print) | LCC GV481 (ebook) | DDC
613.7--dc23
LC record available at https://lccn.loc.gov/2020033351
LC ebook record available at https://lccn.loc.gov/2020033352
ISBN: 978-1-4925-9910-4 (print)
Copyright © 2022 by Movement as Medicine
Human Kinetics supports copyright. Copyright fuels scientific and artistic endeavor, encourages authors to create
new works, and promotes free speech. Thank you for buying an authorized edition of this work and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without written
permission from the publisher. You are supporting authors and allowing Human Kinetics to continue to publish
works that increase the knowledge, enhance the performance, and improve the lives of people all over the world.
To report suspected copyright infringement of content published by Human Kinetics, or to request permission to
legally reuse it, contact us at permissions@hkusa.com.
This publication is written and published to provide accurate and authoritative information relevant to the subject
matter presented. It is published and sold with the understanding that the author and publisher are not engaged in
rendering legal, medical, or other professional services by reason of their authorship or publication of this work.
If medical or other expert assistance is required, the services of a competent professional person should be sought.
Acquisitions Editor: Michael Mejia; Developmental Editor: Amy Stahl; Copyeditor: Joyce Sexton; Senior
Graphic Designer: Sean Roosevelt; Cover Designer: Keri Evans; Cover Design Specialist: Susan Rothermel
Allen; Photographs (cover and interior for illustration reference): Bruce Carr; Illustrator (cover): Heidi
Richter; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: ©
Human Kinetics/Heidi Richter and Jennifer Gibas; Printer: Versa Press
We thank Mike Boyle Strength and Conditioning in Woburn, Massachusetts, for assistance in providing the
location for the photo shoot for this book.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can
also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America 10
9
8
7
6
5
4
3
2
1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
1607 N. Market Street
Champaign, IL 61820
USA
United States and International
Website: US.HumanKinetics.com
Email: info@hkusa.com
Phone: 1-800-747-4457
Canada
Website: Canada.HumanKinetics.com
Email: info@hkcanada.com
Tell us what you think!
Human Kinetics would love to hear what we
can do to improve the customer experience.
Use this QR code to take our brief survey.
E8107
Functional
Training
ANATOMY
CONTENTS
Preface
vii
Acknowledgmentsix
CHAPTER
FUNCTIONAL TRAINING
1 CHAPTER
2
CHAPTER
MOTOR CONTROL AND
3
CHAPTER
PLYOMETRIC AND
4
CHAPTER
iv
IN MOTION
MOBILITY EXERCISES
1
11
MOVEMENT PREPARATION
EXERCISES
35
MEDICINE BALL
EXERCISES
5HEAVY IMPLEMENT
POWER EXERCISES
55
83
CHAPTER
UPPER-BODY
6
CHAPTER
LOWER-BODY
7
STRENGTH EXERCISES
STRENGTH EXERCISES
CHAPTER
CORE AND ROTATIONAL
8
CHAPTER
FUNCTIONAL STRENGTH
9
99
121
STRENGTH MOVEMENTS 147
TRAINING PROGRAM
EXAMPLES
171
Exercise Finder
181
About the Authors
187
Earn Continuing Education Credits/Units
190
v
This Page is intentionally left blank.
PREFACE
Ever since I (Kevin) began my coaching career at Mike Boyle Strength and
Conditioning, I have made it my mission to improve the world’s understanding
of “functional training.” At its most simple, functional training is purposeful
training. It is training that is designed to support the human body in its daily
demands, whether in activities of daily living or in the high-stress environment
of competitive sports.
To understand functional training, you must first understand functional
anatomy. Having a firm grasp of how the anatomy of the human body works
is essential to building a complete functional training program. The way
anatomy functions on a cadaver lying flat on a table is not an accurate representation of how the body functions while people are on their feet, moving
dynamically. The context in which you learn anatomy matters, because it will
directly reflect on practical application.
Many of the traditionalist approaches to strength training are based on
“dead person anatomy,” overly focused on single-joint, machine-centered
exercises influenced by origin-insertion–based anatomy. Training influences
from bodybuilding and powerlifting lead many athletes astray, such that they
train solely for muscle size and strength with no thought of how this may
translate to their sport. Functional training, instead, is based on living, moving
anatomy with a focus on using multiplanar- and unilateral-based exercises
with the goal of improving function and carryover to sport.
The goal in this book is to provide a functional, anatomical guide to efficient
and effective training of the human body. Our hope is that athletes, coaches,
and fitness enthusiasts will read this book and as a result have a better understanding of how to build a functional training program for themselves and
others. The text in each chapter further explains the function of the anatomy
shown in the illustrations. The anatomical illustrations that accompany the
exercises are color coded to indicate the primary and secondary muscles and
the connective tissues featured in each exercise.
Primary muscles
Secondary muscles
E8107/Carr/Fig. F P.01/652290/HR/R1
vii
viii
PREFACE
Every exercise in chapters 2 through 8 includes three icons that represent
the three planes of movement where an exercise may be performed—frontal,
transverse, or sagittal. An icon or icons will be highlighted if that exercise is
performed in the corresponding plane.
This book covers all aspects of a complete functional training program. We
start by discussing the importance of mobility training and the impact that it
has on movement quality, performance, and injury reduction. Next, we cover
the use of movement preparation drills to improve movement efficiency and
to warm up the body and prepare it for high-intensity activities. In chapter
4, we discuss how to perform and program plyometric and medicine ball
exercises to train athletes to create and absorb force. In chapter 5, we cover
heavy implement power development with the use of exercises like Olympic
lifts and kettlebell swings. In the strength training portion of the book, we
discuss all the movements that make up a complete training program, including
hip-dominant, knee-dominant, pushing, pulling, and core exercises. In the final
chapter, we show you how to put all these parts together to build a complete
functional training program to reduce injuries and improve performance.
ACKNOWLEDGMENTS
Thank you to both of my parents for instilling in me a lifelong love of physical
activity and exercise. I love you both.
Thank you to Mike Boyle, Bob Hanson, and all of the staff I have worked
with at Mike Boyle Strength and Conditioning. I would not be where I am
today if it had not been for your mentorship and friendship.
Kevin Carr
I want to thank Kevin for asking me to be part of this project. I’m happy
that after more than a decade I am still part of the Mike Boyle Strength and
Conditioning family.
I also want to thank my family. Adam, Cody, and Macy are my rocks. I
wouldn’t be able to do any of this without you!
Mary Kate Feit
ix
This Page is intentionally left blank.
1
FUNCTIONAL
TRAINING IN
MOTION
In order to prepare properly to excel at your sport, you require a conscientiously designed training program that considers the optimal function of the
human body. The idea of functional training is built on purposefully selecting
the correct exercises based on your body’s anatomical structure and function
and on training the body with the goal of optimizing health and performance.
Whether you are an elite athlete or part of the general population, your
program design and means of training should reflect the function of the human
body and the demands that are placed upon it both in life and in the sporting
arena. A functional training program should ensure that you have adequate
joint mobility, movement quality, strength, power, and cardiovascular fitness
to meet the demands of sport and life.
For the athletic population, functional training should safeguard athletes
and improve performance in their sport. Many of the same mechanisms that
will improve the athlete’s performance will also reduce their likeliness of
suffering injury. Improving active joint mobility will help the athlete to avoid
strain and impingement injuries while also helping them to achieve the joint
positions necessary to excel in the athletic tasks of their sport. The ability to
run, jump, and throw reactively in a multitude of directions will improve
the athlete’s ability to be explosive on the field while also training them to
absorb force efficiently to avoid deceleration related injuries. Developing
full-body, multiplanar strength will also allow the athlete to absorb impact
safely while also helping to produce power during athletic movements like
running, jumping, swinging and throwing.
For the general population, functional training should improve people’s
ability to function in their everyday life and profession. Training should serve
as a means to improve overall cardiovascular, metabolic, and neurological
health. Training should improve people’s ability to carry out daily tasks with
vigor and alertness and should enhance their ability to safely participate in
recreational activities.
1
2
FUNCTIONAL TRAINING ANATOMY
Functional training, by definition, is a training intervention that helps the
trainee function better, whether that means in everyday life or in competition.
One should not view “functional training” as a special genre of training but
as intelligent, purposeful training that is meant to restore movement quality,
improve performance, and reduce the likeliness of injury.
FUNCTIONAL TRAINING
IS COMPREHENSIVE TRAINING
A complete functional performance program should not just focus on the
development of one single component but should strive to develop movement
quality, strength, power, and cardiovascular fitness concurrently. The variable
demands of most sporting environments and the interconnected nature of the
human body require more than the expression of a singular capacity if one
hopes to achieve success and longevity in sports and life.
An athlete who is strong but lacks mobility is at risk of muscle strains and
joint damage. An athlete who is extremely mobile but is limited in strength
will be overpowered by opponents and lack the ability to produce adequate
levels of force. An athlete who is powerful but lacks aerobic conditioning will
not be able to maintain power output over time and will fatigue prematurely.
A comprehensive, well-rounded functional training program should include
all of the following components:
• Mobility training to optimize tissue extensibility and joint health
• Movement preparation drills to improve movement quality and efficiency
• Unilateral, bilateral, and multidirectional power exercises to develop
deceleration skills and power expression
• Full-body strength exercises that address knee-dominant, hip-dominant, pushing, pulling, and core strengthening movement patterns and
challenge the strength and stability of the body in multiple movement
planes
• Energy system development that addresses the specific metabolic
demands of the sport
This book provides a framework to assist you in selecting the most
appropriate methods to train these components based on the anatomical
structure and function of the human body. It will help you best understand
exercise selection as well as some of the fundamental concepts that should
guide your selection of specific exercises to improve human performance
and reduce injuries.
FUNCTIONAL TRAINING IN MOTION
PLANES OF MOTION
IN THE HUMAN BODY
A well-designed functional training program should develop joint mobility,
motor control, strength, and power in all three planes of movement to meet
the variable movement demands of the sporting environment.
Three planes of motion are used to classify human movement: sagittal, frontal,
and transverse (see figure 1.1). The sagittal plane divides the body laterally into
right and left halves. Movements done in the sagittal plane are those in which
the joints in the body move primarily anteriorly and posteriorly, with little to no
intentional movement in the other planes of motion. The frontal plane divides
the body anteriorly and posteriorly into front and back halves. Movements done
in the frontal plane are those in which the majority of joint movement comes
from moving from side to side. The transverse plane divides the body into top
and bottom halves. Movements in the transverse plane are done rotationally.
g
l
itta
Sa
ne
pla
Transverse plane
Frontal plane
FIGURE 1.1 Three planes of movement.
E8107/Carr/Fig. 01.01/652291/JG/R1
This book covers exercises that address development of mobility, motor
control, strength, and power in all of the planes to ensure balanced development of the athlete.
When discussing planar movement during exercise it is important to differentiate between global planar movement and local planar forces in relation to
developing the local stabilizing musculature. Global planar movement describes
where the majority of visual motion occurs during an exercise. Typically,
global planar movement is controlled by the agonist or prime movers of the
exercise. Local planar forces describe where isolated stabilizing actions must
occur to complete the exercise successfully. Local planar forces are typically
controlled by the synergists or stabilizing musculature.
3
4
FUNCTIONAL TRAINING ANATOMY
During bilateral exercises like squats and deadlifts, the majority of motion
occurs in the sagittal plane with minimal stability challenges occurring in the
frontal and transverse planes. The balanced nature of a bilateral squat does
not require frontal and transverse stabilizers of the hip and pelvis to work to
maintain optimal alignment.
However, during unilateral exercises, in which work is being done by only
one arm or one leg, the body must also stabilize in the frontal and transverse
planes even when the majority of gross joint movement is occurring in the
sagittal plane.
Take the example of a single-leg deadlift pattern (see figure 1.2). Even
though the hip and knee joint are moving predominantly in the sagittal plane,
the asymmetrical nature of unilateral exercise forces the dynamic stabilizers
of the spine, pelvis, femur, tibia, and foot to control proper joint position,
balance, and posture.
When selecting exercises in a functional training program, you want to
take into consideration the local planar forces that are being exerted to ensure
you develop the stabilizing musculature that is required for dynamic postural
control. The development of multiplanar stability is vital for performance and
injury reduction in a sporting environment.
FIGURE 1.2 During the single-leg deadlift the gluteus medius, adductors, and obliques must
work to stabilize the pelvis and femur in the frontal and transverse planes while the hamstrings,
gluteus maximus, and spinal erectors
work as prime
movers in the sagittal plane.
E8107/Carr/Fig.
01.02/652292/HR/R2
FUNCTIONAL TRAINING IN MOTION
FUNCTIONAL TRAINING REQUIRES
FUNCTIONAL ANATOMY
The body has evolved to develop a great many interconnected systems that
allow people to move dynamically throughout daily life. An athlete’s ability
to run, jump, and throw can be attributed to the body’s amazing network of
bones, muscles, tendons, and fasciae that allow them to flex, extend, and rotate
as an integrated unit and produce force with a single coordinated outcome.
Although people are traditionally taught strength training and anatomy
in isolation, single-muscle functions and single-joint exercise do not accurately represent real-life movement. Nothing in the body occurs in a silo.
The body functions as an interconnected unit, all pieces interdependent on
one another, constantly adjusting function to carry out the desired task. In
designing functional training programs, one must take into consideration not
just the anatomy of the human body but also how anatomy functions in an
integrated way in specific sporting environments.
Consider the function of the hamstring muscles during running. Traditionally
one is taught that the biceps femoris, semimembranosus, and semitendinosus
muscles function primarily as knee flexors—and in an isolated setting, such
as on a leg curl machine, they would.
However, when you consider the function of a hamstring when you are on
your feet, standing, running, or walking, the functionality of the hamstring is
much different. A biarticular muscle group, crossing both the hip and knee,
the hamstring muscles must carry out numerous actions during the gait cycle
in conjunction with the obliques and glutes (see figure 1.3).
Functionally, the hamstrings serve in the following ways:
• As concentric hip extensors assisting the glutes during the takeoff
phase of running
• As isometric stabilizers of pelvis assisting the obliques to maintain
posterior pelvic tilt
• As eccentric decelerators of knee extension at the end of the forward
swing phase
5
6
FUNCTIONAL TRAINING ANATOMY
Obliques
Obliques
Glutes
Glutes
Hamstrings
Hamstrings
a
b
E8107/Carr/Fig. 01.03b/652294/HR/R1
E8107/Carr/Fig. 01.03a/652293/HR/R1
c
Obliques
Obliques
Glutes
Glutes
Hamstrings
Hamstrings
d
FIGURE 1.3 The gait cycle in running highlights the functions of the hamstrings, glutes, and
obliques:
(a) initial contact,
(b) stance phase, (c) takeoff, and (d) forward swing phase.
E8107/Carr/Fig.
01.03c/652295/HR/R1
E8107/Carr/Fig. 01.03d/652296/HR/R1
FUNCTIONAL TRAINING IN MOTION
Understanding functional anatomy as it relates to sport can help you select
exercises that improve performance and reduce injury. In this specific instance,
you would want to select hamstring exercises that train the hamstring as a hip
extensor, pelvic stabilizer, and eccentric knee extender rather than primarily
as a concentric knee flexor. A great exercise choice would be the single-leg
deadlift or the sliding leg curl from chapter 7 rather than a traditional machinebased hamstring curl.
TRADITIONAL TRAINING VERSUS
FUNCTIONAL TRAINING
Traditional performance programs that have been strongly influenced by
bodybuilding and powerlifting often place a large emphasis on bilateral and
machine-based strength exercises. And although many bilateral exercises
like goblet squats and trap bar deadlifts (both in chapter 7) are valuable and
should be used in a functional training program, you should look to prioritize
developing strength unilaterally, in an attempt to represent the way the body
moves in everyday life as well as in sporting activities.
Machine-based training often focuses on isolated movements that do not
require the body to create stability authentically and that fail to accurately
represent the stressors of real-life movement. While this approach may be
valuable for targeted hypertrophy (muscle growth), it should be avoided in
the development of a functional training program.
Traditional bilateral-based lifts like the squat, bench press, and deadlift can
be valuable tools to develop fundamental sagittal plane strength and stability.
However, after achieving entry-level competency, you should progress, using
a complete functional program, from classic powerlifting- and bodybuilding-influenced lifts to unilateral exercises that challenge stability in the
frontal and transverse planes.
ANTERIOR AND POSTERIOR
OBLIQUE SYSTEMS
The human body has evolved to function unilaterally. Neurologically, humans
are wired to walk, run, leap, and crawl in contralateral patterns. Consequently,
the structural design of muscles, tendons, and fasciae has evolved to support
the body’s unilateral function.
The body has developed an intricate force-producing and stabilizing system
known as the anterior and posterior oblique system (see figure 1.4), created by a
continuum of muscles and fasciae, that runs across the body, allowing people
to run, jump, and throw with amazing amounts of capacity and variability.
The discovery of the anterior and posterior oblique systems revealed how
force is transferred across the body in both the transverse and frontal planes
to produce power and stability in sport.
7
8
FUNCTIONAL TRAINING ANATOMY
Serratus
anterior
External
oblique
Latissimus
dorsi
Internal
oblique
Thoracolumbar
fascia
Hip adductors:
Gluteus
maximus
Adductor
brevis
Adductor
longus
Adductor
magnus
a
b
FIGURE 1.4 (a) Anterior and (b) posterior oblique systems.
E8107/Carr/Fig. 01.04a/652297/HR/R3
Following the spiral lines of the body (see E8107/Carr/Fig.
figure 1.5), you
can see clearly
01.04b/652298/HR/R1
how force produced on one side of the body can be transferred up the interconnected chain of muscles, tendons, and bones to the opposite side of the body.
The muscles and fasciae that make up the spiraling system of the anterior
and posterior oblique systems are what allow you to create powerful, efficient,
and coordinated actions like throwing a ball, swinging a golf club, leaping
into the air, swinging a tennis racket, or bracing against contact from another
competitor. Even mundane daily actions like reaching into a cabinet, stepping
over an object, or getting up from a chair rely on the interconnected makeup
of our muscular system.
To most effectively train the human body, it is recommended that you prioritize unilateral approaches to target the body’s contralateral design. Looking at
figure 1.6, you can see how during the single-leg squat the body relies heavily
on coactivation of the muscles in the anterior and posterior oblique systems.
FUNCTIONAL TRAINING IN MOTION
Latissimus dorsi
Serratus anterior
Left obliques
Gluteus medius
Hip adductors
FIGURE 1.5 Spiral lines of the body in a tennis player.
When you pick one foot up off the ground to perform a single-leg squat,
the planar nature of squatting
completely
changes. The exercise starts with
E8107/Carr/Fig.
01.05/652299/HR/R2
a bilateral squat, a predominantly sagittal plane exercise, and moves to a
single-leg squat in which you immediately must demonstrate frontal and
transverse plane control using the oblique systems to stabilize and propel
through the movement.
When performing a single-leg squat on the left leg, you propel upward using
the left glute, adductors, and hamstrings while stabilizing over the single support
leg using the thoracolumbar fascia, contralateral quadratus lumborum, and external
obliques. These are the same systems that are in use every time you strike the
ground with a single foot on the field of play, safeguarding you from an injury.
You can identify these same spiral patterns when recognizing how athletes
produce power and stabilize when swinging a racket, throwing a ball, or
executing simple tasks of daily living.
9
10
FUNCTIONAL TRAINING ANATOMY
External
oblique
Internal
oblique
Gluteus
medius
Gluteus
maximus
Adductor
brevis
Adductor
longus
Adductor
magnus
FIGURE 1.6 Muscles in the anterior and posterior oblique systems coactivate
during the single-leg squat.
E8107/Carr/Fig. 01.06/652300/HR/R2
The amazing tensegrity model that is the human body can coordinate
powerful, accurate, and controlled sporting movements because it operates
as a tightly interconnected system. The body’s network of bones, muscles,
tendons, and fasciae is controlled and integrated by the nervous system.
The human body functions as a multidirectional network, in which the
whole functions better than the sum of its individual parts. It is essential to
consider how the human anatomy functions synchronously as a system, in a
dynamic sporting environment, when you select exercises to build a functional
performance program. The following chapters of this text offer a framework
that will guide you to create a functional training program based on the body’s
functional anatomy.
2
MOBILITY
EXERCISES
The first priority in any functional training program is that all your joints can
move through a full range of motion with no pain or limitations. Limitations
in joint mobility due to tissue stiffness can often lead to compensatory movement strategies and degeneration of the joint surface.
MOBILITY AND FLEXIBILITY
Joint mobility is the ability of a joint to actively move through a given range
of motion. In training, your goal should be to maximize your active range of
motion in all the major joints.
On reading this definition, you might think mobility means the same thing
as flexibility, but functionally these two words have different definitions:
• Flexibility refers to the passive range of motion of a given joint and
surrounding soft tissue structures.
• Mobility refers to the active range of motion and neurological control
of a given joint and surrounding soft tissue structures.
While the differences between flexibility and mobility may not seem
substantial, the difference between their effects on functionality could not
be more profound. To have a truly functional, efficiently moving body, you
should strive for both flexibility and mobility.
During loaded movement, muscles do not simply stretch passively; they
must lengthen under eccentric tension, using tensile strength and neurological control of the joint. When a muscle is stretched under load, its ability
to do so without rupture is not just a function of its flexibility, but also of
local muscular strength and control of the movement via the nervous system.
Consider a baseball player reaching up to make a catch to rob the opposing
team of a home run. While it is important for the player to have the passive
mobility to reach his arm overhead, he must also have the neurological control
and tissue strength in the muscles of the shoulder complex to decelerate the
movement to avoid shoulder dislocation or soft tissue injury. It is not enough
11
12
FUNCTIONAL TRAINING ANATOMY
to place passive stretches onto tissues to create useful range of motion; it is
also necessary to actively produce muscular force while stretching to change
tissue structure and create neurological control.
The exercise instruction portion of this chapter provides cueing on how
to actively pursue joint mobility for maximal movement quality and injury
reduction.
MOBILITY AND REGIONAL
INTERDEPENDENCE
Health and functionality of the body relies heavily on the ability of joints
to get into proper position to absorb and adapt to stress. As training stress
increases due to limited recovery or to greater training volume, the resting
neurological tension of the connective tissues often increases, limiting the
degrees of freedom in the joint. If left unchecked, limitations in joint mobility
can lead to joint degradation, connective tissue injuries, and compensatory
movement strategies.
It is paramount to maintain the function of each joint in the body on an
isolated level before effectively initiating traditional full-body exercises. Without adequate range of motion and neurological control at one joint, you are
likely to compensate at adjacent joints to make up for that lack of range of
motion. The body is regionally interdependent, with each joint system relying
on the proper function of the joint systems above and below it. Limitations
in function at one joint often lead the body to seek less efficient movement
strategies in an effort to successfully complete a movement task.
For example, if you lack ankle dorsiflexion during a squat, you will have to
make up for that limitation in mobility by substituting adduction of the big toe,
excessive pronation of the foot, internal rotation of the tibia, and adduction
of the femur, often placing excessive valgus stress on the medial structure of
the knee (see figure 2.1).
Maintaining adequate mobility in all of the body’s joints ensures that sufficient degrees of freedom are present to move through full ranges of motion
without placing undue stress on the joint and surrounding connective tissue or
driving compensatory movement strategies in the neighboring joint systems.
MOBILITY EXERCISES
Adduction
of femur
Internal rotation
of tibia
a
Excessive
pronation
of the foot
Adduction
of big toe
b
FIGURE 2.1 (a) Squat using proper technique and adequate mobility versus (b) compensated squat.
E8107/Carr/Fig. 02.01a/652302/HR/R1
E8107/Carr/Fig. 02.01b/652304/HR/R2
13
14
FUNCTIONAL TRAINING ANATOMY
MOBILITY
90/90 HIP STRETCH (EXTERNAL
ROTATION AND FLEXION FOCUS)
Gluteus maximus
Piriformis
Gemellus superior
Gemellus inferior
Posterior and inferior
hip capsular ligaments
Quadratus femoris
Obturator externus
E8107/Carr/Fig. 02.02a/652305/HR/R2
MOBILITY EXERCISES
15
Execution
Muscles Involved
Primary:
• Posterior and inferior hip
capsular ligaments
• Gluteus maximus
• Piriformis
Secondary:
• Gemellus superior and inferior
• Obturator externus
• Quadratus femoris
(continued)
MOBILITY
1. Sit on the ground with your hips, knees, and ankles all at right angles.
Position one leg in front and one leg behind you.
2. Position your hands on either side of your front, externally rotated leg.
3. Actively press your front leg down into the ground by contracting the
glute on the front leg.
4. Actively use your hip flexor to pull your torso over your front leg while
maintaining a neutral spine. Repeat on the opposite side.
16
FUNCTIONAL TRAINING ANATOMY
90/90 HIP STRETCH (EXTERNAL ROTATION AND FLEXION FOCUS) (continued)
VARIATION
MOBILITY
90/90 Hip Stretch (Internal Rotation and Extension Focus)
Gluteus medius
Gluteus minimus
Tensor fascia latae
Anterior and
lateral hip
capsular
ligaments
This variation of the 90/90 hip stretch is done to focus on developing internal
rotation and extension of the hip joint. This exercise is done in the same seated
90/90 position as the main exercise; however, the focus is on stretching the
opposite hip into internal rotation and extension.
Sit on the ground with your hips, knees, and ankles all at right angles.
Position one leg in front of you and one leg behind you. Position your hands
E8107/Carr/Fig.
02.02c/652306/HR/R1
on either side of your hips,
sitting up
as tall as possible. Actively press both
legs down into the ground. Actively pull your torso toward your rear, internally rotated leg.
MOBILITY EXERCISES
17
SPIDERMAN STRETCH
MOBILITY
Psoas
Adductor longus
Iliacus
Adductor magnus
Rectus femoris
Biceps femoris
Sartorius
E8107/Carr/Fig. 02.03a/652307/HR/R2
(continued)
18
FUNCTIONAL TRAINING ANATOMY
SPIDERMAN STRETCH (continued)
MOBILITY
Execution
1. Start in the top of a push-up position with your hands directly under
your shoulders.
2. Step your right foot forward so that it is outside of your right hand and
drop your left knee down to the ground.
3. Drive your right elbow into your right knee while pressing back into
your elbow using your adductor musculature.
4. Drive your rear hip down toward the floor using your glute muscles.
Repeat on the opposite side.
Muscles Involved
Primary:
• Adductor magnus
• Adductor longus
• Semimembranosus
• Semitendinosus
• Gracilis (front hip)
• Anterior capsular ligaments
• Iliacus
• Psoas
• Rectus femoris (rear hip)
Secondary:
• Biceps femoris (front hip)
• Sartorius (rear hip)
MOBILITY EXERCISES
19
FUNCTIONAL FOCUS
E8107/Carr/Fig. 02.03b/652308/HR/R1
MOBILITY
The spiderman stretch is a dual-purpose mobility drill to improve mobility of
the lead hip into flexion and the rear hip into extension. This drill is particularly effective at improving hip mobility for squatting on the lead hip while
improving hip extension in the rear hip for activities such as sprinting. Lack
of hip mobility can negatively affect sprinting form and lead to compensatory
movements through the spine and pelvis, leading to back pain.
20
FUNCTIONAL TRAINING ANATOMY
MOBILITY
STRAIGHT-LEG ADDUCTOR
ROCKING
Pubofemoral ligament
Hip adductors:
Adductor brevis
Adductor longus
Adductor magnus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gracilis
E8107/Carr/Fig. 02.04a/652309/HR/R3
MOBILITY EXERCISES
21
Execution
Muscles Involved
Primary:
• Pubofemoral ligament
• Hip adductors (adductor
longus, adductor magnus,
adductor brevis)
Secondary:
• Gracilis
• Pectineus
• Hamstrings (semitendinosus,
semimembranosus, biceps femoris)
(continued)
MOBILITY
1. Start in a kneeling position with your hips abducted apart as far as
possible.
2. Straighten your right leg to the side so that your knee is extended, ankle
is inverted, and your foot is flat on the ground.
3. While maintaining a flat spine, drive your hips backward toward the
ground behind you while actively exhaling out of the mouth.
4. Rock forward and repeat for the programmed repetitions. Repeat on
the opposite side.
22
FUNCTIONAL TRAINING ANATOMY
STRAIGHT-LEG ADDUCTOR ROCKING (continued)
MOBILITY
FUNCTIONAL FOCUS
Straight-leg adductor rocking is effective at improving tissue extensibility
into hip abduction. Having adequate frontal plane hip mobility is especially
important for change of direction in field- and court-based sports as well as
in skating sports. Lack of hip adduction tissue extensibility can put athletes
at risk for adductor strains and sports hernia injuries.
E8107/Carr/Fig. 02.04b/652310/HR/R3
MOBILITY EXERCISES
23
HALF-KNEELING HIP FLEXOR
STRETCH
MOBILITY
Psoas
Iliacus
Sartorius
Tensor fasciae latae
Rectus femoris
Vastus lateralis
Anterior capsular
ligaments
E8107/Carr/Fig. 02.05a/652311/HR/R2
(continued)
24
FUNCTIONAL TRAINING ANATOMY
HALF-KNEELING HIP FLEXOR STRETCH (continued)
MOBILITY
Execution
1. Start in a half-kneeling position with your left knee down and your right
leg out in front with your knee at a 90-degree angle.
2. Dorsiflex your left ankle so that your toes dig into the ground.
3. Focus on posteriorly tilting your pelvis and drawing your ribs downward
to create tension in your abdomen.
4. Maintain abdominal tension while contracting your glute and actively
diaphragmatically breathing into the nose and out of the mouth. Repeat
on opposite site.
Muscles Involved
Primary:
• Anterior capsular ligaments
• Iliacus
• Psoas
• Rectus femoris
Secondary:
• Vastus lateralis
• Tensor fasciae latae
• Sartorius
MOBILITY EXERCISES
25
FUNCTIONAL FOCUS
E8107/Carr/Fig. 02.05b/652312/HR/R2
MOBILITY
The purpose of the half-kneeling hip flexor stretch is to improve tissue extensibility through the anterior hip musculature, specifically the iliacus, psoas, and
rectus femoris. It is especially important to maintain hip extension mobility
to protect hip health when participating in sports that require a high volume
of hip flexion, like sprinting, cycling, and skating sports.
26
FUNCTIONAL TRAINING ANATOMY
MOBILITY
WALL QUAD STRETCH
Psoas
Iliacus
Anterior
capsular
ligaments
Quadriceps:
Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius
E8107/Carr/Fig. 02.06a/652313/HR/R2
MOBILITY EXERCISES
27
Execution
Muscles Involved
Primary:
• Anterior capsular ligaments
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis,
vastus intermedius)
Secondary:
• Iliacus
• Psoas
(continued)
MOBILITY
1. In a half-kneeling position, wedge your right knee up against a wall
with your back to the wall. Bend your right leg at the knee, so your
foot is between the wall and your bottom. You may place your knee
on a mat for comfort.
2. Your left leg should be in front of your body with your knee at a
90-degree angle and your foot flat on the floor.
3. Extend your hips and spine so that you are sitting up tall with a straight
line between your knee and your head.
4. Maintain a posterior pelvic tilt and abdominal tension while actively
diaphragmatically breathing into the nose and out of the mouth.
28
FUNCTIONAL TRAINING ANATOMY
WALL QUAD STRETCH (continued)
MOBILITY
FUNCTIONAL FOCUS
Lack of quadriceps flexibility can limit heel height recovery during sprinting
and increase the likelihood of patellar femoral pain. Improvements in quadriceps flexibility from mobility training can allow for better sprinting mechanics
and reduce instances of quadriceps strains and knee pain.
E8107/Carr/Fig. 02.06b/652314/JG/R1
MOBILITY EXERCISES
29
ANKLE DORSIFLEXION
MOBILITY
Soleus
Gastrocnemius
Achilles tendon
E8107/Carr/Fig. 02.07ai/652315/HR/R2
Soleus
Gastrocnemius
Achilles tendon
E8107/Carr/Fig. 02.07aii/654781/HR/R3
(continued)
30
FUNCTIONAL TRAINING ANATOMY
ANKLE DORSIFLEXION (continued)
MOBILITY
Execution
1. Stand 1 foot (0.3 m) away from a wall or wall of mats with your palms
firmly planted on the wall.
2. Stagger your feet and load 90 percent of your weight onto your lead leg.
3. Drive the back knee directly over the middle of the foot, past the toes as
far as you can without picking up your front heel. Actively pull yourself
into dorsiflexion by contracting your anterior tibialis.
4. Hold this position for 10 seconds and repeat for the programmed repetitions. Repeat on the opposite side.
Muscles Involved
Primary:
• Achilles tendon
• Soleus
Secondary:
• Gastrocnemius
MOBILITY EXERCISES
31
FUNCTIONAL FOCUS
E8107/Carr/Fig. 02.07b/652316/HR/R2
MOBILITY
Ankle dorsiflexion is extremely important for sprinting and deceleration in
sport as well as for proper squatting and lunging form in the weight room.
A lack of ankle dorsiflexion leaves athletes at risk for ankle sprains and soft
tissue ruptures to the soleus, gastrocnemius, Achilles tendon, and plantar fascia.
MOBILITY
32
FUNCTIONAL TRAINING ANATOMY
SHOULDER-CONTROLLED
ARTICULAR ROTATION
(FLEXION FOCUS)
Biceps brachii
(long head)
Glenohumeral
capsular
ligaments
Deltoid
Subscapularis
Teres minor
E8107/Carr/Fig. 02.08a/652317/HR/R2
MOBILITY EXERCISES
33
Execution
Muscles Involved
Primary:
• Glenohumeral
capsular ligaments
Secondary:
• Deltoid
• Biceps brachii (long head)
• Rotator cuff (infraspinatus,
supraspinatus, subscapularis, teres minor)
(continued)
MOBILITY
1. Stand next to a wall, roughly 1 foot (0.3 m) away, with the lateral aspect
of your shoulder facing the wall.
2. With your elbow straight and your arm fully supinated and externally
rotated, flex the shoulder up as high as you can without compensating
with extension and rotation in the thorax.
3. Upon reaching end range, internally rotate and pronate the arm and
continue circumduction behind your body until you return to the start
position.
4. This drill should be done slowly and under control, with full muscular
tension around the joint and no compensatory movement through the
thorax. Perform for five repetitions before repeating on the opposite side.
34
FUNCTIONAL TRAINING ANATOMY
SHOULDER-CONTROLLED ARTICULAR ROTATION (FLEXION FOCUS) (continued)
VARIATION
MOBILITY
Shoulder-Controlled Articular Rotation (Extension Focus)
This variation of shoulder-controlled
articular rotation of the glenohumeral
E8107/Carr/Fig. 02.08c/652318/HR/R2
joint focuses on developing global circumduction into extension. Stand next
to a wall, roughly 1 foot (0.3 m) away, with the lateral aspect of your shoulder
facing the wall. With your elbow straight and your arm fully pronated and
internally rotated, extend the shoulder back as far as you can without compensating with flexion and rotation in the thorax. Upon reaching end range,
externally rotate and supinate the arm and continue circumduction until you
return to the start position. This drill should be done slowly and under control
with full muscular tension around the joint and no compensation through
the thorax. Perform for five repetitions before repeating on the opposite side.
3
MOTOR CONTROL
AND MOVEMENT
PREPARATION
EXERCISES
Movement preparation drills are exercises used during the warm-up to teach
athletes how to move most efficiently and prepare the body for higher-intensity
exercises in the training program. These exercises improve and develop motor
control, which is the ability of an individual to control movement through
neurological pathways. Assuming you possess the joint mobility necessary
to complete a movement pattern, you want to work on developing your ability to efficiently move through that range of motion under low load before
progressively loading within the strength program. Simply put, you need to
learn how to move the right joints, using the right muscles at the right time.
Often athletes exhibit inefficient compensatory movement strategies that can
leave them at higher risk for injury in training and competition. An example
might be the substitution of lumbar extension as compensation for lack of hip
extension or lack of core stability (or both). Compensatory strategies like this
can lead to overuse of the compensating muscle group, local joint degeneration, and fatigue. By progressively retraining movement patterns, you will
become efficient and will lessen the likelihood of injury and biomechanical
breakdown over time.
Ideally, you want to select movement drills in this section that will directly
correlate to the exercises you intend to use in the strength and power portion
of the training program, as well as correlate to your sport’s specific performance. By using low-threshold movement preparation drills that carry over to
high-threshold strength and power drills, you can ensure movement efficiency
before adding load and speed to the movement pattern.
Following is an example of the progressive connection between movement
preparation drills and strength and power exercises in a functional training
program.
35
36
FUNCTIONAL TRAINING ANATOMY
The leg lower is used to develop pelvic stability and improve opposing
hip flexion and extension (see figure 3.1). The leg lower trains the abdominal
musculature to stabilize the pelvis, reducing the resting tone in the hip flexors
and hamstrings and allowing for greater expression of hip flexion and extension range of motion. The ability to access full hip flexion and extension is
vital in running as well as in the ability to execute exercises like the single-leg
deadlift (see chapter 1).
The single-leg deadlift is a strength exercise that develops posterior chain
strength and multiplanar hip stability. Performing it properly requires the
ability to demonstrate full hip flexion and extension and thus is supported by
movement preparation drills like the leg lower, shown in figure 3.1.
Hamstrings
Iliacus
Psoas
Obliques
FIGURE 3.1 The leg lower is used to develop pelvic stability to improve opposing hip flexion and
extension during hinging exercises like the single-leg deadlift.
E8107/Carr/Fig. 03.01/652319/HR/R1
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
Actions like planting a foot at high speed to kick a soccer ball require an
extreme amount of hip mobility and stability (see figure 3.2). To functionally
support this activity on the field, you should use the leg lower to improve hip
range of motion and the single-leg deadlift to develop hip stability.
It is important to achieve joint positions under low-load and low-stress
conditions before performing high-load and high-velocity activities. As stated
earlier, motor control drills can develop efficient movement strategies and help
you to warm up before moving on to higher-intensity training.
FIGURE 3.2 The athlete must be strong enough to stabilize her plant leg while maximally
separating her hips without compensating at her lumbar spine.
E8107/Carr/Fig. 03.02/652321/HR/R2
37
S TA B I L I T Y A N D
MOTOR CONTROL
38
FUNCTIONAL TRAINING ANATOMY
SUPINE DIAPHRAGMATIC
BREATHING
External oblique
Internal oblique
Rectus abdominis
Intercostals
Transversus thoracis
Diaphragm
Transversus
abdominis
E8107/Carr/Fig. 03.03a/652322/HR/R1
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
39
Execution
Muscles Involved
Primary:
• Diaphragm
• Rectus abdominis
• Internal oblique
• External oblique
• Transversus abdominis
Secondary:
• Transversus thoracis
• Intercostals
(continued)
S TA B I L I T Y A N D
MOTOR CONTROL
1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Slightly posteriorly tilt your pelvis so that your spine is flat on the floor
and your tailbone is elevated.
3. Inhale through the nose for four seconds, expanding your thorax in
all directions.
4. Exhale through the mouth for eight seconds, drawing your rib cage
down and inward. Hold your breath at the end for two seconds.
40
FUNCTIONAL TRAINING ANATOMY
SUPINE DIAPHRAGMATIC BREATHING (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
FUNCTIONAL FOCUS
The purpose of diaphragmatic breathing drills is to train athletes’ ability to
recruit their fundamental respiratory musculature. Proper use of the diaphragm
and internal and external obliques will promote improved gas exchange during
ventilation as well as improve core stability and positioning of the rib cage
and pelvis during exercise.
E8107/Carr/Fig. 03.03b/652323/HR/R2
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
41
FLOOR SLIDE
S TA B I L I T Y A N D
MOTOR CONTROL
Rectus abdominis
External oblique
Intercostals
Internal oblique
Transversus thoracis
Transversus abdominis
Upper trapezius
Diaphragm
Serratus anterior
Latissimus dorsi
E8107/Carr/Fig. 03.04a/652324/HR/R1
Lower trap isnt visible -- change “upper” label to just “Trapezius”?
(continued)
42
FUNCTIONAL TRAINING ANATOMY
FLOOR SLIDE (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
Execution
1. Lie flat on your back with your knees bent and feet flat on the floor,
with your shoulders externally rotated and arms in a W position on the
floor beside you.
2. Slightly posteriorly tilt your pelvis so that your spine is flat on the floor
and your tailbone is elevated.
3. Before beginning the exercise, inhale through the nose. Exhale through
the mouth while sliding the arms overhead as far as possible and maintaining ground contact with fists and elbows.
4. Inhale while returning the elbows to the start position. Maintain contact
of lumbar spine with the ground throughout the entire drill.
Muscles Involved
Primary:
• Diaphragm
• Rectus abdominis
• Internal oblique
• External oblique
• Transversus abdominis
• Teres minor
• Infraspinatus
• Supraspinatus
Secondary:
• Transversus thoracis
• Intercostals
• Latissimus dorsi
• Serratus anterior
• Upper and lower trapezius
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
43
FUNCTIONAL FOCUS
E8107/Carr/Fig. 03.04b/652325/JG/R1
(continued)
S TA B I L I T Y A N D
MOTOR CONTROL
The floor slide is used to develop proper motor control sequencing of the
humerus, scapula, and rib cage while performing overhead flexion and external
rotation of the shoulder. When athletes have limited shoulder mobility and poor
anti-extension control of the torso, they often substitute trunk extension for
shoulder flexion, leaving them at risk for shoulder impingement or neck and
shoulder pain due to compensatory movement strategies. This drill teaches you
to achieve flexion and external rotation of the humerus and upward rotation
of the scapula while maintaining rib cage depression and internal rotation.
Improvements in this drill will support proper form in overhead drills like
throwing, overhead presses, and pull-ups.
44
FUNCTIONAL TRAINING ANATOMY
FLOOR SLIDE (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
VARIATION
Wall Slide
Sit against the base of a wall
with your
knees bent, feet flat, and your head
E8107/Carr/Fig.
03.04c/652326/HR/R2
and spine pressed flat against the wall. Externally rotate your shoulders into
a W-shaped position so that the back of your hands, forearms, and shoulders
are pressed against the wall. Before beginning the drill, inhale through the
nose. Exhale through the mouth while sliding the arms overhead as far as
possible while actively externally rotating the shoulders and maintaining contact against the wall with the lumbar spine, fists, and forearms. Inhale while
returning the elbows to the start position. Maintain contact of lumbar spine,
forearms, and hands with the wall throughout the entire drill.
The wall slide is a progression of the floor slide, made more challenging
due to the vertical positioning of the torso. In progressing from supine to
vertical, you must now stabilize the spine in the sagittal plane without the
support of the ground. The drill is also more difficult because in moving to
a vertical position you are no longer assisted by gravity to externally rotate
the shoulder, and you now must actively externally rotate the shoulder to
maintain contact with the wall.
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
S TA B I L I T Y A N D
MOTOR CONTROL
LEG LOWER WITH BAND
STABILIZATION
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Rectus abdominis
45
External oblique
Internal oblique
Diaphragm
Transversus abdominis
E8107/Carr/Fig. 03.05a/652327/HR/R1
(continued)
46
FUNCTIONAL TRAINING ANATOMY
LEG LOWER WITH BAND STABILIZATION (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
Execution
1. Lie on your back with your knees straight and a band in your hands
and around the arch of one foot.
2. Flex your hips, bringing your legs as high as possible while keeping
your knees straight.
3. Inhale through your nose before beginning the exercise. Exhale through
your mouth as you slowly lower the leg without the band toward the
ground, keeping the knee straight.
4. Keep the leg with the band completely still and straight throughout the
drill. Inhale as you return the other leg to the top position. Repeat on
the opposite side.
Muscles Involved
Primary:
• Hamstrings (semitendinosus,
semimembranosus,
biceps femoris)
Secondary:
• Rectus abdominis
• Diaphragm
• Internal oblique
• External oblique
• Transversus abdominis
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
47
FUNCTIONAL FOCUS
E8107/Carr/Fig. 03.05b/652328/JG/R1
(continued)
S TA B I L I T Y A N D
MOTOR CONTROL
The leg-lowering progression is used to develop opposing hip flexion and
extension. The ability to simultaneously flex and extend the hips through a full
range of motion allows you to run and hinge without compensatory motions
through the spine and pelvis that could lead to injury and limit performance.
Once you demonstrate competency with the band-assisted variations, you
should progress to the unassisted variation to further develop trunk, pelvic,
and femoral motor control.
48
FUNCTIONAL TRAINING ANATOMY
LEG LOWER WITH BAND STABILIZATION (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
VARIATION
Unassisted Leg Lower
E8107/Carr/Fig.
03.05c/652329/HR/R2
Lie on your back with both
knees straight
and hips flexed straight up in the air
as high as possible. Inhale through your nose before beginning the exercise.
Exhale through your mouth as you slowly lower one leg toward the ground,
keeping the knee straight. Keep the stationary leg completely still and straight,
actively flexing it up throughout the drill. Inhale as you return the moving
leg to the top position. Repeat on the opposite side.
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
Biceps femoris
Gluteus maximus
Multifidus
Rotatores
Internal oblique
Transversus
abdominis
External oblique
Rectus abdominis
E8107/Carr/Fig. 03.06a/652330/HR/R2
(continued)
S TA B I L I T Y A N D
MOTOR CONTROL
QUADRUPED HIP EXTENSION
FROM ELBOWS
49
50
FUNCTIONAL TRAINING ANATOMY
QUADRUPED HIP EXTENSION FROM ELBOWS (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
Execution
1. Begin in a quadruped position with your forearms on the ground and
elbows aligned under shoulders and knees aligned under the hips. Place
one knee on a pad and one knee off the pad.
2. Inhale through the nose before beginning the exercise. Exhale through
the mouth as you slowly lift the knee that is not on the pad off the
ground until it is parallel with the ground.
3. Extend your hip, reaching your heel toward the ceiling while maintaining
a neutral spinal position.
4. Inhale as you return your knee to the start position. Repeat on the
opposite side.
Muscles Involved
Primary:
• Rectus abdominis
• Diaphragm
• Internal oblique
• External oblique
• Transversus abdominis
• Multifidus
• Rotatores
Secondary:
• Gluteus maximus
• Biceps femoris
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
51
FUNCTIONAL FOCUS
E8107/Carr/Fig. 03.06b/652331/HR/R2
S TA B I L I T Y A N D
MOTOR CONTROL
The focus of the quadruped hip extension is to develop dissociation between
extension of the hip and extension of the spine and pelvis. Athletes often
compensate for lack of hip extension and anti-extension core strength by
substituting lumbar extension, putting them at risk for low back pain. During
proper execution of this exercise, you should fully extend your hip with no
compensatory movement through the lumbar spine.
52
FUNCTIONAL TRAINING ANATOMY
S TA B I L I T Y A N D
MOTOR CONTROL
SUPINE BAND HIP FLEXION
Rectus femoris
Rectus abdominis
Internal oblique
External oblique
Diaphragm
Psoas
Iliacus
Transversus abdominis
E8107/Carr/Fig. 03.07a/652332/HR/R1
MOTOR CONTROL AND MOVEMENT PREPARATION EXERCISES
53
Execution
Muscles Involved
Primary:
• Psoas
• Iliacus
• Rectus femoris
Secondary:
• Rectus abdominis
• Diaphragm
• Internal oblique
• External oblique
• Transversus abdominis
(continued)
S TA B I L I T Y A N D
MOTOR CONTROL
1. Begin lying supine with both knees flexed toward the chest above 90
degrees and a light band looped around the arches of the feet.
2. Inhale through the nose before beginning the exercise. Exhale through
the mouth as you slowly extend one leg out straight while maintaining
full flexion of the opposing hip, resisting the increased tension in the
band.
3. Inhale as you return your knee to the start position. Repeat on the
opposite side.
54
FUNCTIONAL TRAINING ANATOMY
SUPINE BAND HIP FLEXION (continued)
S TA B I L I T Y A N D
MOTOR CONTROL
FUNCTIONAL FOCUS
The focus of this drill is to build isolated strength in the hip flexor musculature, specifically the psoas and iliacus muscles, while also developing stability
of the pelvis and lumbar spine in the presence of opposing hip flexion and
extension. The ability to actively flex and extend the hips using the psoas
and iliacus while also controlling pelvic positioning is paramount to efficient
running and the prevention of hip flexor strains during sprinting and in sports
with frequent cutting and change of direction, such as soccer.
E8107/Carr/Fig. 03.07b/652333/JG/R1
4
PLYOMETRIC AND
MEDICINE BALL
EXERCISES
In the vast majority of athletic competitions, the ability to move fast and
explosively is paramount to success. The athlete who jumps the highest, runs
the fastest, and hits the hardest is more often than not the one who wins the
competition. For that reason, power training is a vital piece of the functional
training puzzle.
In designing functional training programs, one should be sure to include a
variety of power drills for the upper and lower body, done both bilaterally and
unilaterally and in all planes of motion. A well-balanced program of power
development drills ensures that the athlete properly prepares for the unpredictability of the sporting environment.
In addition to improving performance, plyometric and medicine ball exercises are a fundamental tool for preventing injuries in sport. Progressively
exposing athletes to high-velocity movements can train the nervous system
to reflexively stabilize more effectively, as well as develop the local tissue
resiliency necessary to withstand the demands of high-velocity sports.
JUMP, HOP, AND BOUND
Before proceeding, you should understand some basic terminology as it relates
lower-body power drills. Universal terminology is important to ensure clear
communication between fellow coaches as well as between coaches and athletes. Although coaches and athletes often use these terms interchangeably,
this text adheres to the following definitions:
Jump: Taking off on two legs and landing on two legs
Hop: Taking off on one leg and landing on the same leg
Bound: Taking off on one leg and landing on the opposite leg
55
56
FUNCTIONAL TRAINING ANATOMY
It is important to include a variety of lower-body plyometric exercises in
your programming. Both bilateral and unilateral drills should have a place in
any well-balanced sport performance program. In an effort to ensure your
health, focus on challenging your ability to decelerate and produce power in
all planes of motion just as you would need to do on the field of play. The
dynamic nature of competitive sport requires athletes to decelerate and reaccelerate in the sagittal, frontal, and transverse planes; and by programming
jumps, hops, and bounds you can ensure that you are sufficiently prepared
for the stressors you will face during competition.
MEDICINE BALL THROWS
Just as jump, hop, and bound variations are effective tools for power development in the lower body, you should include medicine ball drills in your
program for power development in the upper body. Throwing low- to moderate-weight medicine balls (2-10 lb [0.9-4.5 kg]) allows for the high-velocity
movement and high-threshold motor unit recruitment necessary to develop
power in the upper body. Additionally, overhead medicine ball throwing can
be especially valuable to condition your shoulder for the eccentric stresses that
occur during the deceleration phase of throwing. When selecting medicine
ball exercises, you should purposefully choose exercises that develop power
in the major patterns represented in sports.
POWER TRAINING FOR THE
GENERAL POPULATION
Often coaches and trainees alike assume that power training should be reserved
for athletes. However, the general population can benefit greatly from power
development training as well. As people age, their nervous system slows
down and loses the ability to coordinate powerful high-threshold motor unit
contractions. An inability to express lower-body power leads to a reduction
in walking speed and a predisposition to tripping and accidental falls. With
this in mind, power exercises should be included in programs for the general
population and aging adults to maintain neuromuscular efficiency as they age.
PLYOMETRIC AND MEDICINE BALL EXERCISES
DECELERATION BEFORE
ACCELERATION
When one thinks about power training, one often thinks of people leaping
into the air, but how often does one think about how they land?
Deceleration is an often-overlooked component in the design of programs
that develop an efficient, injury-resistant athlete. Thanks to gravity, with every
jump, hop, and bound, there is also a landing. As in any high-speed activity,
safety has to do with how individuals slow down, not how they speed up.
Would you drive fast in a sports car without brakes? Would you jump out of
an airplane without a parachute?
It is common to see athletes suffer catastrophic injuries when landing a
jump or planting a foot to decelerate and change direction, but athletes are
rarely injured when they are concentrically producing force and accelerating.
With this in mind, it is imperative for coaches to focus on improving athletes’
ability to land and absorb forces eccentrically. Eccentric strength, specifically
dynamic eccentric strength, developed in plyometric drills is the musculoskeletal braking system.
Aside from reducing injuries, the ability to decelerate efficiently allows
you to produce more force concentrically after landing. The ability to land
in a stable, powerful position will protect your joints and put you in a better
position to use elastic energy to explode back upward during the amortization
phase of the contraction, in which you transition from the eccentric phase to
the concentric phase of the movement.
You can develop eccentric deceleration strength and proper landing mechanics by initially performing stability-focused plyometrics, emphasizing “soft
landing” and proper joint positioning. Once you are able to demonstrate the
ability to decelerate efficiently, you can begin to progress to jumping higher
and developing elasticity through dynamic plyometrics.
Proper landing mechanics during deceleration should ensure the alignment between the foot, tibia, femur, pelvis, and torso to lead to efficient
load distribution during landing. In a bilateral landing position, the athlete
should land with the feet straight and the patella lined up directly over the
forefoot with torso upright and centered over the pelvis (see figure 4.1a).
57
58
FUNCTIONAL TRAINING ANATOMY
In a unilateral landing position, you should land with the foot, knee, hip,
and head all aligned in the frontal plane so that force is efficiently absorbed
upward through the skeleton (see figure 4.1b).
a
b
FIGURE 4.1 Proper (a) bilateral and (b) unilateral landing mechanics.
E8107/Carr/Fig. 04.01a/652334/HR/R1
E8107/Carr/Fig. 04.01b/652335/HR/R1
PLYOMETRIC AND MEDICINE BALL EXERCISES
59
HURDLE JUMP
P LY O M E T R I C
Gluteus maximus
Biceps femoris
Quadriceps:
Rectus femoris
Vastus intermedius
Vastus medialis
Vastus lateralis
Gastrocnemius
Soleus
E8107/Carr/Fig. 04.02a/652336/HR/R2
(continued)
60
FUNCTIONAL TRAINING ANATOMY
HURDLE JUMP (continued)
P LY O M E T R I C
Execution
1. Select a set of five hurdles that you can comfortably jump over and
arrange them in line, spacing them 3 feet (0.9 m) apart.
2. Stand in an athletic position with your feet parallel, shoulder-width apart,
knees bent, and hands next to the hips.
3. Jump over the hurdle by forcefully extending the hips, knees, and ankles
and driving your arms up.
4. Land softly on the opposite side of the hurdle in an athletic position with
feet shoulder-width apart, knees bent, and feet flat. Hold this position
for two seconds. Repeat for the programmed repetitions.
Muscles Involved
Primary:
• Gluteus maximus
• Hamstrings (biceps
femoris, semimembranosus,
semitendinosus)
Secondary:
• Soleus
• Gastrocnemius
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis, vastus intermedius)
PLYOMETRIC AND MEDICINE BALL EXERCISES
61
FUNCTIONAL FOCUS
E8107/Carr/Fig. 04.02/652337/JG/R1
P LY O M E T R I C
The hurdle jump is a foundational power exercise that should be used to
develop bilateral lower-body power and deceleration mechanics. You can use
this drill as an introductory jumping progression to build eccentric jumping
and landing skills before progressing to unilateral hopping drills.
62
FUNCTIONAL TRAINING ANATOMY
P LY O M E T R I C
45-DEGREE BOUND
External oblique
Quadratus lumborum
Internal oblique
Gluteus maximus
Gluteus medius
Hip adductors:
Adductor brevis
Adductor longus
Adductor magnus
Pectineus
Gracilis
Hamstrings:
Semimembranosus
Biceps femoris
Semitendinosus
Quadriceps:
Vastus medialis
Rectus femoris
Vastus lateralis
Vastus intermedius
Gastrocnemius
Soleus
E8107/Carr/Fig. 04.03a/652338/HR/R2
PLYOMETRIC AND MEDICINE BALL EXERCISES
63
Execution
Muscles Involved
Primary:
• Gluteus maximus
• Gluteus medius
• Hip adductors (adductor
longus, adductor magnus,
adductor brevis)
• Soleus
• Gastrocnemius
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
Secondary:
• Quadratus lumborum
• Internal oblique
• External oblique
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis,
vastus intermedius)
• Pectineus
• Gracilis
(continued)
P LY O M E T R I C
1. Begin in a single-leg athletic position, with one leg off the ground.
Center yourself over your support leg by aligning your toes, knee, foot,
hip, and head.
2. Bound forward and upward at a 45-degree angle from the midline and
land on the opposite leg at a 45-degree angle.
3. Land softly on the opposite leg in the same single-leg athletic position
you started in. Hold this position for two seconds after landing. Repeat
on the opposite leg.
64
FUNCTIONAL TRAINING ANATOMY
45-DEGREE BOUND (continued)
VARIATION
P LY O M E T R I C
Lateral Bound
The lateral bound can be used as a regression or an easier version of the
45-degree bound becauseE8107/Carr/Fig.
it requires04.03/652339/HR/R3
you to stabilize only in the frontal
plane rather than having to decelerate in multiple planes of motion. Begin
in a single-leg athletic position with one leg off the ground. Center yourself
over your support leg by aligning your toes, knee, foot, hip, and head. Jump
laterally and up to land on the opposite leg. Land softly on the opposite leg
in the same single-leg athletic position you started in. Hold this position for
two seconds after landing. Repeat on the opposite leg.
PLYOMETRIC AND MEDICINE BALL EXERCISES
65
SINGLE-LEG HURDLE HOP
P LY O M E T R I C
Internal oblique
External oblique
Quadratus lumborum
Gluteus medius
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Vastus lateralis
Rectus femoris
Vastus medialis
Adductor magnus
Adductor longus
Gracilis
Gastrocnemius
Soleus
E8107/Carr/Fig. 04.04a/652340/HR/R2
Internal and external obliques are labeled correctly, you are looking at them from inside the ribcage,
this dissection was needed to show the quadratus lumborum.
I added some shading to make this clearer, let me know if it works better.
(continued)
66
FUNCTIONAL TRAINING ANATOMY
SINGLE-LEG HURDLE HOP (continued)
P LY O M E T R I C
Execution
1. Select a set of five hurdles that you can comfortably jump over and
arrange them in line, spacing them 3 feet (0.9 m) apart. Stand approximately 1 foot (0.3 m) from the first hurdle in a single-leg position with
one leg off the ground. Center yourself over your support leg by aligning
your toes, knee, foot, hip, and head.
2. Hop over the hurdle by forcefully extending your hip, knee, and ankle
and driving your arms up.
3. Land softly on the same leg on the opposite side of the hurdle in the
same athletic position you started in.
4. Hold the landing position for two seconds before moving to the next
hurdle. Repeat on the opposite leg.
Muscles Involved
Primary:
• Gluteus maximus
• Gluteus medius
• Hip adductors (adductor
longus, adductor magnus,
adductor brevis)
• Soleus
• Gastrocnemius
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
Secondary:
• Quadratus lumborum
• Internal oblique
• External oblique
• Vastus medialis
• Vastus lateralis
• Rectus femoris
• Pectineus
• Gracilis
PLYOMETRIC AND MEDICINE BALL EXERCISES
67
FUNCTIONAL FOCUS
E8107/Carr/Fig. 04.04b/652341/HR/R2
P LY O M E T R I C
The single-leg hurdle hop is a unilateral focused lower-body power and
deceleration drill. This drill is especially valuable to improve unilateral rate
of force production for running and cutting and eccentric landing skills to
reduce lower-body, noncontact injuries.
68
FUNCTIONAL TRAINING ANATOMY
P LY O M E T R I C
EXPLOSIVE STEP-UPS
E8107/Carr/Fig. 04.08ai/652348/HR/R1
Gluteus medius
Gluteus maximus
Rectus femoris
Vastus lateralis
Hamstrings:
Biceps femoris
Semitendinosus
Semimembranosus
Gastrocnemius
Soleus
E8107/Carr/Fig. 04.08aii/654782/HR/R2
PLYOMETRIC AND MEDICINE BALL EXERCISES
69
Execution
Muscles Involved
Primary:
• Gluteus maximus
• Hamstrings (semitendinosus,
semimembranosus, biceps femoris)
• Quadriceps (rectus femoris, vastus
lateralis, vastus medialis, vastus
intermedius)
• Gastrocnemius
Secondary:
• Gluteus medius
• Soleus
(continued)
P LY O M E T R I C
1. Stand 6 inches (15 cm) in front of a 12- to 18-inch (30 to 46 cm) plyometric
box or wall of mats with one foot on top and one foot on the ground.
2. Jump straight upward off the foot that is on top of the box, fully extending your knee, hip, and ankle.
3. In midair, switch positions of the legs so that you land with your opposite foot on top of the box.
4. Repeat and continually alternate sides for the programmed repetitions.
70
FUNCTIONAL TRAINING ANATOMY
EXPLOSIVE STEP-UPS (continued)
P LY O M E T R I C
FUNCTIONAL FOCUS
Explosive step-ups are a plyometric drill used to develop the explosive strength
necessary for acceleration and the initial push-off for sprinting. The alternating nature of the drill requires a high level of strength and coordination and
transfers well to developing sprinting athletes.
E8107/Carr/Fig. 04.08b/652349/JG/R1
PLYOMETRIC AND MEDICINE BALL EXERCISES
71
OVERHEAD MEDICINE
BALL THROW
MEDICINE BALL
Rotator cuff:
Supraspinatus
Infraspinatus
Teres minor
Subscapularis
Latissimus dorsi
Rectus abdominis
External oblique
Internal oblique
E8107/Carr/Fig. 04.05/652342/HR/R1
Note: I was incorrect about not being able to see the Subscapularis,
a bit of it does show underneath! It is labeled.
(continued)
72
FUNCTIONAL TRAINING ANATOMY
OVERHEAD MEDICINE BALL THROW (continued)
MEDICINE BALL
Execution
1. Stand with your feet shoulder-width apart and raise a 2- to 4-pound (0.9
to 1.8 kg) medicine ball straight overhead. Come onto the balls of the
feet, standing as tall as possible.
2. Snap down through the hips and throw the ball as hard and fast as
possible at chest height toward the wall.
Muscles Involved
Primary:
• Latissimus dorsi
• Rectus abdominis
• Internal oblique
• External oblique
Secondary:
• Rotator cuff (infraspinatus, supraspinatus,
subscapularis, teres
minor)
PLYOMETRIC AND MEDICINE BALL EXERCISES
73
FUNCTIONAL FOCUS
E8107/Carr/Fig. 00.00/000000/JG/R1
MEDICINE BALL
The purpose of the overhead medicine ball throw is to develop integrated
anterior core and upper-body throwing power. Throwing the ball as fast as
possible develops concentric muscular power through the rectus abdominis
and latissimus dorsi while training dynamic eccentric strength through rotator
cuff and scapular stabilizing musculature.
74
FUNCTIONAL TRAINING ANATOMY
MEDICINE BALL
STANDING MEDICINE
BALL SIDE TOSS
Latissimus dorsi
Serratus anterior
External oblique
Internal oblique
Gluteus maximus
Adductor longus
E8107/Carr/Fig. 04.06a/652344/HR/R1
PLYOMETRIC AND MEDICINE BALL EXERCISES
75
Execution
Muscles Involved
Primary:
• External oblique
• Internal oblique
• Gluteus maximus
Secondary:
• Adductor longus
• Serratus anterior
• Latissimus dorsi
(continued)
MEDICINE BALL
1. Stand about 3 feet (0.9 m) from a wall or wall of mats, side to the wall,
in an athletic position.
2. Hold a 6- to 10-pound (2.7 to 4.5 kg) medicine ball in your hands in
front of your outer hip.
3. Rotate your hips and shoulders toward the wall and forcefully toss the
ball at waist height to the wall.
4. Perform the programmed repetitions and repeat on the opposite side.
76
FUNCTIONAL TRAINING ANATOMY
STANDING MEDICINE BALL SIDE TOSS (continued)
MEDICINE BALL
FUNCTIONAL FOCUS
The medicine ball side toss is used to develop full-body power expression
in the transverse and frontal planes. This is an effective drill to teach athletes
how to produce power and transfer force from their lower extremity to their
upper extremity—motions similar to those seen during throwing, swinging,
twisting, and punching.
E8107/Carr/Fig. 04.06b/652345/HR/R2
PLYOMETRIC AND MEDICINE BALL EXERCISES
77
STANDING MEDICINE BALL
CHEST PASS
MEDICINE BALL
Deltoid
Triceps brachii
Pectoralis major
E8107/Carr/Fig. 04.07a/652346/HR/R3
(continued)
78
FUNCTIONAL TRAINING ANATOMY
STANDING MEDICINE BALL CHEST PASS (continued)
MEDICINE BALL
Execution
1. Stand about 4 feet (1.2 m) from a wall, facing the wall, in an athletic
position.
2. Holding the medicine ball at the chest, hip hinge by sitting the hips
back away from the wall.
3. Forcefully drive the hips forward and throw the ball straight ahead to
the wall.
4. Repeat for the programmed repetitions.
Muscles Involved
Primary:
• Pectoralis major
• Deltoid
• Triceps brachii
Secondary:
• Infraspinatus
• Teres minor
PLYOMETRIC AND MEDICINE BALL EXERCISES
79
VARIATION
Sprint Start Chest Pass
MEDICINE BALL
E8107/Carr/Fig. 04.07c/652347/HR/R2
The sprint start chest pass can be used as a progression, or a more difficult
variation, once you have mastered the standing chest pass. This drill develops
full-body integrated power, teaching you how to effectively transfer force from
the lower body to the upper body into an acceleration sprint pattern.
Stand in a staggered position, feet shoulder-width apart, with the heel of
your front foot aligned with the toe of your rear foot. Squat down, placing
your hands on the medicine ball in front of you with the majority of your
body weight loaded onto your front leg. Forcefully drive your body forward,
pushing through the lead leg while simultaneously using your chest and arms
to drive the ball forward into the wall.
80
FUNCTIONAL TRAINING ANATOMY
MEDICINE BALL
ROTATIONAL ONE-ARM
CHEST PASS
Rhomboid
Lower trapezius
Anterior deltoid
Pectoralis major
Teres minor
Subscapularis
Infraspinatus
Serratus anterior
External oblique
Internal oblique
E8107/Carr/Fig. 04.09a/652350/HR/R3
PLYOMETRIC AND MEDICINE BALL EXERCISES
81
Execution
Muscles Involved
Primary:
• Pectoralis major
• Anterior deltoid
• Serratus anterior
• Rotator cuff (infraspinatus,
supraspinatus, subscapularis,
teres minor)
• Internal oblique
• External oblique
Secondary:
• Pectoralis minor
• Lower trapezius
• Rhomboids
(continued)
MEDICINE BALL
1. Stand approximately 6 feet (1.8 m) from the wall in an athletic position
with your feet shoulder-width apart, knees bent, and hip flexed. Hold a
4-pound (1.8 kg) medicine ball with both hands in front of your outside
shoulder, with your outside elbow raised up high so that your arm is
parallel to the floor.
2. Throw the ball at the wall by forcefully rotating your hips and torso and
pushing the ball through the palm of the outside hand.
3. Repeat and continually alternate sides for the programmed repetitions.
82
FUNCTIONAL TRAINING ANATOMY
ROTATIONAL ONE-ARM CHEST PASS (continued)
MEDICINE BALL
FUNCTIONAL FOCUS
The rotational one-arm chest pass should be programmed to develop upperbody rotational power for throwing and combat sports. This drill teaches you
to produce power in the transverse plane and effectively transfer force from
the hips through the trunk musculature and into the shoulder and rotator cuff.
E8107/Carr/Fig. 04.09b/652351/HR/R2
5
HEAVY
IMPLEMENT
POWER EXERCISES
As a competitive athlete, you should continually search for methods to increase
your explosive power. Increased overall power production results in athletes
who can run faster, jump higher, and hit harder. You should be performing
movements that are heavily loaded and done at high velocity with the goal
of improving the firing of the nervous system and the development of fasttwitch, type II muscle fibers.
When learned properly, Olympic lifts like hang cleans and hang snatches,
as well as alternatives like kettlebell swings, dumbbell snatches, and sled
marching, can be extremely valuable tools to develop explosive power that
translates directly to explosive sprinting and jumping in competitive sports.
RATE OF FORCE DEVELOPMENT
The ultimate goal of performing heavy implement power exercises is to
improve your rate of force development. You train to move the heaviest load,
at the greatest rate of speed that results in the highest power output. Going
back to fundamental physics, the equation for power is as follows:
Power = (Force × Distance) / Time
Moving the largest amount of weight the farthest distance, at the fastest
rate of speed, will result in the largest power output. It is important to keep
this equation in mind when selecting appropriate exercises and weights to
ensure you are developing peak power. Power is directly dependent on the
variables of load, speed, and distance traveled. While the distance traveled is a
fixed variable, dependent on the limb lengths and exercise selection, the load
and speed are dependent on weight selection and execution of the exercise.
You should be conscious of how you select load to optimize expression
of power during heavy implement power drills. Perform these exercises with
83
84
FUNCTIONAL TRAINING ANATOMY
the intent of moving the implement at the greatest rate of speed to drive
adaptations to the nervous system and muscle fiber quality. With reference to
sports, athletes who can produce the most power are often going to be the
ones who jump the highest and run the fastest. When it comes specifically to
heavy implement power exercises, you should aim to perform the exercises
in the middle of the force-velocity curve in figure 5.1.
Force
(N)
Strength training
Heavy implement
power training
Medicine ball and
plyometrics
Sprinting
Velocity (M/S)
FIGURE 5.1 Force-velocity curve.
E8107/Carr/Fig. 05.01/652352/HR/R1
With force (load) represented
on the Y-axis and velocity (meters/second)
represented on the X-axis, you can see plainly how the variables interact
to result in differing amounts of power output. The highest levels of force
will occur with larger training loads, but at lower speeds. The peak velocity
outputs will occur at high speed but with low load. When it comes to generating peak levels of power, you must balance this equation, selecting just
the right load that will allow you to produce the absolute highest expression
of power. The exercises described in this chapter should be taking place at
the apex of this curve, as demonstrated in figure 5.1. Activities like sprinting
and plyometrics would occur on the far right side of the curve where speed
of movement is greatest, while the strength training exercises covered later in
this book would take place on the far left side of the curve where the force
production is the greatest.
HEAVY IMPLEMENT POWER EXERCISES
CENTRAL AND PERIPHERAL
ADAPTATIONS TO POWER
TRAINING
With the application of power training, you are working to improve coordination between your muscles and nervous system to act in an explosive
fashion. Physiologically speaking, you can achieve improvements in power
output through two separate pathways. By consistently training explosive
power activities, you can improve your efficiency and the output of your
central nervous system through an increase in the overall number of motor
units recruited, as well as the rate at which they discharge action potentials
to the working muscle. These changes to the output of the central nervous
system are termed central adaptations.
You can also improve your ability to produce power by alternating the ratio
of your fast- and slow-twitch muscle fibers; these changes are known as peripheral adaptations. All humans have three types of muscle fibers inside the body.
These are broken down into type I oxidative, type IIa oxidative-glycolytic,
and type IIb adenosine triphosphate (ATP)–glycolytic muscle fibers. These
muscle fiber types are separated by their metabolic function and resulting
rate of contraction.
Type I oxidative fibers are highly reliant on aerobic metabolism and as a
result have a low rate of force development and are highly resistant to fatigue.
These fibers would be used primarily during your activities of daily living and
for long endurance-based sports like marathon running.
Type IIa oxidative-glycolytic fibers are reliant on both oxidative and glycolytic metabolism; they have a moderately high rate of force production and are
resistant to fatigue. Sustained power activities like 400- and 800-meter running
or 100- and 200-meter swimming are highly reliant on type IIa muscle fibers.
Type IIb ATP-glycolytic fibers rely on ATP and glycogen stored locally in
the muscle. Due to their reliance on local substrate metabolism, they can
produce the highest rate of contraction but also fatigue very quickly. Type
IIb fibers are the fibers used primarily for short-duration, explosive sprinting
and jumping efforts across all sports.
Every individual athlete has a different ratio of muscle fiber dominance
depending on genetic inheritance. Some people are born with a higher percentage of type I fibers while others are born with a higher percentage of
type II fibers; the former are more favorable for endurance activities, while
the latter are more favorable for explosive activities.
Performance coaches want to influence the power expression of the athlete
both centrally (central nervous system output) and peripherally (proliferation
of type IIb muscle fibers) via training. While both of these variables are highly
dependent on genetic inheritance, they can be improved with consistent
85
86
FUNCTIONAL TRAINING ANATOMY
dedication to heavy implement power training with Olympic lifts, kettlebell
swings, dumbbell snatches, and sled sprints.
DEVELOPING PULSING
AND BRACING
Power drills also provide a valuable yet extremely overlooked benefit to the
competitive athlete, the ability to “pulse” and brace under dynamic load and
impact. Highly explosive athletes possess the ability to pulse or contract and
subsequently quickly relax their musculature faster than their less explosive
counterparts. This is an extremely valuable skill as it relates to sprinting,
striking, throwing, and swinging because translating power to a fluid movement outcome depends heavily on the athlete’s ability to relax after the initial
contraction.
Additionally, the idea of pulsing can be especially valuable for injury
reduction. In contact sports the ability to brace for impact and absorb a hit is
dependent on the reactivity of the athlete’s nervous system to brace the muscle
groups to split around the affected body parts. The explosive and rhythmic
pulse that occurs during drills like hang cleans, swings, and snatches can
train the athlete’s nervous system to pulse more effectively.
ALTERNATIVE POWER
DEVELOPMENT METHODS
While Olympic lift variations are a hugely beneficial tool to improve power
output, they may be contraindicated for a segment of the population due to
the particular sport, injury history, or training timeline. If you are dealing with
acute or chronic wrist, shoulder, or back issues, Olympic lifts can be problematic because of the potential impact on the affected joints. Similarly, throwing
athletes like baseball players should avoid Olympic-style weightlifting due to
cumulative stress on the shoulders, elbows, and wrists. Finally, Olympic lifts
often require a learning curve to execute correctly. For athletes who have
limited training time, it may be more advantageous for coaches to invest their
time in power development exercises that can be mastered and implemented
more quickly. Alternative power development exercises like kettlebell swings,
dumbbell snatches, and sled marching are alternative methods to develop
explosive power when Olympic lifts are contraindicated for the athlete.
HEAVY IMPLEMENT POWER EXERCISES
87
BARBELL HANG CLEAN
O LY M P I C L I F T
Posterior deltoid
Upper trapezius
E8107/Carr/Fig.
05.02ai/652353/HR/R1
Latissimus dorsi
Erector spinae:
Iliocostalis
Longissimus
Spinalis
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gastrocnemius
Soleus
E8107/Carr/Fig. 05.02aii/652354/HR/R1
(continued)
E8107/Carr/Fig. 05.02aiii/652355/HR/R1
88
FUNCTIONAL TRAINING ANATOMY
BARBELL HANG CLEAN (continued)
O LY M P I C L I F T
Execution
1. Stand tall with your feet hip-width apart; hold the bar in front of your
hips with your hands slightly outside shoulder width.
2. Pull your shoulders back, curl your wrists, and slightly bend your knees.
Slide the bar down your thighs, and hinge your hips backward until the
bar is above your knees and your chest is over the bar.
3. Keeping the bar close to your body, jump, shrug, and pull the bar
upward. Drive your elbows outward and high toward the ceiling. As
the bar reaches chest height, squat under the bar, bringing your elbows
forward and finishing the movement in a quarter front squat position.
4. Return the bar to the starting position under control and perform again
for the programmed repetitions.
Muscles Involved
Primary:
Secondary:
• Upper trapezius
• Erector spinae (iliocostalis,
longissimus, spinalis)
• Latissimus dorsi
• Gluteus maximus
• Soleus
• Gastrocnemius
• Posterior deltoid
FUNCTIONAL FOCUS
The purpose of including Olympic
lifts in the training program is to
develop full-body explosive power.
The key factor to improving vertical
jumping ability is to improve your
ability to rapidly produce high levels
of vertical force. Barbell hang cleans
and snatches train the muscles and
movement patterns used for vertical
propulsion, making them great exercise choices to improve vertical jump.
• Hamstrings (semitendinosus, semimembranosus, biceps femoris)
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis,
vastus intermedius)
HEAVY IMPLEMENT POWER EXERCISES
89
VARIATION
Barbell Hang Snatch
O LY M P I C L I F T
E8107/Carr/Fig. 05.02ci/652357/HR/R1
Trapezius
Deltoid
Latissimus
dorsi
Gluteus
maximus
E8107/Carr/Fig. 05.02cii/652358/HR/R1
Erector spinae:
Iliocostalis
Longissimus
Spinalis
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gastrocnemius
Soleus
E8107/Carr/Fig. 05.02civ/654783/HR/R1
Standing tall with your feet hip-width apart, hold the bar in front of your thighs
with your hands at shoulder width. Pull your shoulders back, curl your wrists,
and slightly bend your knees. Slide the bar down your thighs and push your
hips backward until the bar is above your knees with your chest over the bar.
Keeping
the bar close to your body, jump, shrug, and propel the bar upward,
E8107/Carr/Fig. 05.02ciii/652359/HR/R1
overhead. Drive your elbows high and finish the movement with the bar in a
Note:
Labels
will have tosquat
extend position.
into 2nd column
to fit the bar to the starting position under
quarter
overhead
Return
control and perform again for the programmed repetitions.
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
90
FUNCTIONAL TRAINING ANATOMY
KETTLEBELL SWING
Deltoid
Rhomboid
Middle trapezius
Erector spinae:
Spinalis
Longissimus
Iliocostalis
Gluteus medius
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
E8107/Carr/Fig. 05.03a/652360/HR/R2
HEAVY IMPLEMENT POWER EXERCISES
91
Execution
Muscles Involved
Primary:
• Gluteus maximus
• Gluteus medius
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Erector spinae (iliocostalis,
longissimus, spinalis)
Secondary:
• Rhomboids
• Middle trapezius
• Deltoids
(continued)
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
1. Start by standing tall approximately 3 feet (0.9 m) behind a kettlebell. Hip
hinge downward, bending your knees and pushing your hips posteriorly.
Your shoulders should be positioned on a slight incline above your hips.
2. Reach forward, fully extending your arms, and grab the kettlebell with
both hands. Hike the kettlebell backward under your hips toward your
glutes while maintaining a strong neutral spine position.
3. Reverse the momentum of the bell by forcefully extending your hips,
straightening your knees, and flexing your shoulders upward.
4. Stop the motion when your arms are at chest height and parallel to the
ground. Reverse the motion, starting the cycle again, and perform again
for the programmed repetitions before returning the kettlebell safely to
the ground in front of you.
92
FUNCTIONAL TRAINING ANATOMY
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
KETTLEBELL SWING (continued)
FUNCTIONAL FOCUS
The kettlebell swing is a powerful tool to develop explosive hip extension for
sports like baseball, tennis, and golf. In all these rotary power sports, athletes
are forced to rapidly rotate their pelvis from a position of anterior tilt to a position of posterior tilt before the point of impact in order to create powerful hip
extension and translate force from the lower body into the swinging motion.
Training heavily loaded kettlebell swings can help you develop explosive
power in your hips and pelvis, resulting in a high level of rotational power.
E8107/Carr/Fig. 05.03b/652361/JG/R1
HEAVY IMPLEMENT POWER EXERCISES
Upper trapezius05.04ai/652362/HR/R2
E8107/Carr/Fig.
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
DUMBBELL SNATCH
93
E8107/Carr/Fig. 05.04aii/654784/HR/R2
Deltoid
Latissimus dorsi
Supraspinatus
Infraspinatus
Erector spinae:
Spinalis
Longissimus
Iliocostalis
Triceps brachii
Gluteus medius
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gastrocnemius
Soleus
(continued)
E8107/Carr/Fig. 05.04aiv/654786/HR/R2
E8107/Carr/Fig. 05.04aiii/654785/HR/R2
94
FUNCTIONAL TRAINING ANATOMY
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
DUMBBELL SNATCH (continued)
Execution
1. Stand in an athletic position with your feet shoulder-width apart and
knees slightly bent. Hold a dumbbell in one hand positioned in front of
the body, in between the knees, with the hand pronated toward the body.
2. Keeping the dumbbell close to you, jump, shrug, and forcefully propel
the dumbbell overhead.
3. Finish with the dumbbell overhead with a straight elbow and wrist. Your
lower body should be in roughly a quarter squat.
Muscles Involved
Primary:
• Gluteus medius
• Gluteus maximus
• Erector spinae (iliocostalis,
longissimus, spinalis)
• Gastrocnemius
• Soleus
• Deltoid
• Upper trapezius
• Infraspinatus
• Supraspinatus
• Latissimus dorsi
Secondary:
• Triceps brachii
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
HEAVY IMPLEMENT POWER EXERCISES
95
FUNCTIONAL FOCUS
E8107/Carr/Fig. 05.04b/652363/HR/R1
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
The dumbbell snatch is a valuable tool to develop full-body explosive power
with youth athletes or athletes who have a short window of training time.
The learning curve for dumbbell snatches is quick, and equipment requirements are low as they call for only the use of a dumbbell. Dumbbell snatches
develop full-body power, training the athlete to produce triple extension
through the hips, knees, and ankles and transfer that force all the way up to
the upper back and shoulder when propelling the dumbbell overhead. An
added benefit of the dumbbell snatch is the dynamic stability it develops in
the shoulder girdle musculature when forced to decelerate the dumbbell at
the end of the movement.
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
96
FUNCTIONAL TRAINING ANATOMY
SLED MARCH
Gluteus medius
Gluteus maximus
Vastus lateralis
Vastus medialis
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gastrocnemius
Soleus
Achilles tendon
E8107/Carr/Fig. 05.05a/652364/HR/R3
HEAVY IMPLEMENT POWER EXERCISES
97
Execution
Muscles Involved
Primary:
• Gluteus maximus
• Gluteus medius
• Rectus femoris
• Vastus medialis
• Vastus lateralis
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Gastrocnemius
• Soleus
Secondary:
• Adductor magnus
• Flexor hallucis brevis
• Flexor digitorum brevis
• Achilles tendon
(continued)
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
1. Load a drive sled with a weight that will allow you to comfortably push in
a steady continuous motion. Lean against the drive sled with your hands
on the top of the handles, arms straight, and body at a 45-degree angle.
2. Move the sled by marching forward, driving the knees up past the
hips and striking your foot to the ground behind your center of mass.
Maintain active dorsiflexion of your ankle and maintain a continuous
marching rhythm until reaching the programmed distance.
98
FUNCTIONAL TRAINING ANATOMY
A LT E R N A T I V E P O W E R
D E V E LO P M E N T M E T H O D S
SLED MARCH (continued)
FUNCTIONAL FOCUS
The acceleration phase of sprinting is a dynamic piston-like action that requires
the athlete to translate force from the hips to the hamstrings all the way
through the lower leg and foot. While traditional weight room exercises can
develop general strength and power, the pattern specificity of the sled march
exercise provides high levels of carryover to sprint performance on the field
of play. Acceleration depends largely on power hip extension from the glutes
and hamstrings and plantar flexion from the gastrocnemius and soleus, all of
which are stressed directly during the sled march exercise.
E8107/Carr/Fig. 05.05b/652365/HR/R2
6
UPPER-BODY
STRENGTH
EXERCISES
The development of upper-body strength, specifically in the muscles surrounding the shoulder girdle, is extremely important for performance enhancement
and injury reduction in sports. In traditional bodybuilding-style training,
hypertrophy and single-joint exercises are overemphasized for the sake of
aesthetic development. While this approach is appropriate for the pursuit of
bodybuilding, it does not translate well to functional athletic performance.
When designing functional strength training programs for the development
of upper-body strength and power, one should take into account the function
of all the muscles articulating from the thorax to the glenohumeral and scapulothoracic joints. The extreme amounts of mobility afforded by the design
of the shoulder complex require intricate coactivation of all the surrounding
musculature to a safe, efficient, and coordinated outcome during dynamic
upper-body movements like throwing, striking, swinging, pushing, and pulling.
The rotator cuff muscle group (infraspinatus, supraspinatus, subscapularis,
teres minor) and the scapulothoracic stabilizers shown in figure 6.1 are vital
to stabilizing the humerus and scapula during sporting activities.
Almost all competitive sports require a huge variety of dynamic movements
that stress the anatomy of the upper body. Swinging a tennis racket, pitching
a baseball, tackling an opponent, and bracing for impact all require extreme
amounts of mobility and stability at the glenohumeral and scapulothoracic
joints.
The act of pitching a baseball may require the humerus to rotate with an
angular velocity of up to 7,500 degrees per second while accessing extreme
amounts of external rotation. To effectively decelerate the shoulder after
throwing requires the development of large amounts of eccentric strength
in the posterior shoulder musculature, specifically in the latissimus dorsi,
infraspinatus, teres minor, rhomboids, and lower trapezius (see figure 6.1).
Pulling exercises like the dumbbell row discussed later in this chapter can be
99
100
FUNCTIONAL TRAINING ANATOMY
especially effective at developing the posterior stabilizing musculature necessary to complete the throwing motion and protect the health of the shoulder.
The ability to forcefully swing a racket in tennis or strike an opponent with
a punch requires large amounts of strength in scapula protractors as well as
in flexors and abductors of the humerus. Exercises like push-ups and the
incline dumbbell bench press discussed later in this chapter can be especially
valuable in developing the serratus anterior, anterior deltoids, pectoralis major,
and triceps brachii for striking and swinging.
Anterior view
Sternocleidomastoid
Splenius capitis
Levator scapulae
Rhomboid minor
Rhomboid major
Trapezius
Subscapularis
Supraspinatus
Infraspinatus
Teres minor
Teres major
Posterior view
FIGURE 6.1 The muscles of the rotator cuff and the scapular stabilizing musculature.
Development of these muscles is vital for shoulder health and performance in throwing
and contact sport athletes.
E8107/Carr/Fig. 06.01/652366/JG/R1
UPPER-BODY STRENGTH EXERCISES
PROGRAMMING
FOR SHOULDER HEALTH
Due to the influence of bodybuilding and power lifting, many traditional
programs place great emphasis on pressing exercises like push-ups and bench
press and less emphasis on pulling exercises like chin-ups and rows. This is
a mistake that will leave athletes at risk for upper-body injuries. A balanced
functional training program should develop all the muscles surrounding the
shoulder by devoting equal time to vertical and horizontal pushing and pulling exercises.
To ensure balanced programming, one can break down the upper-body
strength exercises into four major categories.
1. Horizontal push: Push-up, barbell bench press, incline dumbbell
bench press
2. Vertical push: Half-kneeling alternating kettlebell overhead press
3. Horizontal pull: Dumbbell row
4. Vertical pull: Chin-up, pull-up
101
U P P E R- B O DY ST R E N G T H
102
FUNCTIONAL TRAINING ANATOMY
PUSH-UP
Latissimus dorsi
External oblique
Serratus anterior
Internal oblique
Anterior deltoid
Pectoralis major
Triceps brachii
Rectus
abdominis
E8107/Carr/Fig. 06.02a/652367/HR/R2
UPPER-BODY STRENGTH EXERCISES
103
Execution
Muscles Involved
Primary:
• Pectoralis major
• Triceps brachii
• Anterior deltoid
Secondary:
• Infraspinatus
• Teres minor
• Latissimus dorsi
• Serratus anterior
• Rectus abdominis
• Internal and external obliques
(continued)
U P P E R- B O DY ST R E N G T H
1. Begin at the top of a supported, prone push-up position with your legs
together and hands just outside shoulder width. Maintain a straight
alignment between your head, thoracic spine, and sacrum.
2. Slowly lower yourself under control toward the ground until you are
approximately 3 inches (7.6 cm) from the ground. In the bottom position, the humerus should be abducted approximately 45 degrees from
the midline of the body.
3. Drive up from the ground forcefully while maintaining straight alignment
through the torso. Lock out arms fully at the top of the movement and
repeat for the programmed number of repetitions.
104
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
PUSH-UP (continued)
FUNCTIONAL FOCUS
The push-up directly targets the muscles used to generate power during
swinging, striking, and throwing. The closed chain nature of the push-up
allows for free movement of the scapula that is not afforded by exercises like
barbell bench press in which the scapula is pinned against a bench. Allowing for this natural movement permits development of the glenohumeral and
scapular stabilizers like the serratus anterior, infraspinatus, and teres minor in
addition to prime movers like the pectoralis major, anterior deltoids, latissimus
dorsi, and triceps brachii.
E8107/Carr/Fig. 06.02b/652368/HR/R2
UPPER-BODY STRENGTH EXERCISES
Triceps brachii
Upper trapezius
Deltoid
Infraspinatus
Serratus anterior
Latissimus dorsi
E8107/Carr/Fig. 06.03a/652369/HR/R1
(continued)
U P P E R- B O DY ST R E N G T H
HALF-KNEELING ALTERNATING
KETTLEBELL OVERHEAD PRESS
105
106
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
HALF-KNEELING ALTERNATING KETTLEBELL OVERHEAD PRESS (continued)
Execution
1. Begin in a half-kneeling position, with the rear ankle dorsiflexed and
kettlebells in a front rack position in front of the chest.
2. Maintaining a stable torso, press one arm up overhead, locking it out
completely at the top position.
3. Slowly lower the kettlebell down to the start position and repeat the
motion with the opposite arm. Continue alternating sides until you
complete all the programmed repetitions. Alternate kneeling stance on
each subsequent set.
Muscles Involved
Primary:
• Deltoid
• Upper trapezius
• Triceps brachii
• Latissimus dorsi
Secondary:
• Infraspinatus
• Subscapularis
• Serratus anterior
UPPER-BODY STRENGTH EXERCISES
107
FUNCTIONAL FOCUS
E8107/Carr/Fig. 06.03b/652370/JG/R1
U P P E R- B O DY ST R E N G T H
The half-kneeling alternating kettlebell overhead press develops the anterior
deltoids and triceps brachii as well as the latissimus dorsi, upper trapezius,
infraspinatus, and subscapularis. These muscles are especially important to
vertical force production, in sports like basketball and volleyball where the
ball is often being shot or served or set overhead. Developing these muscles
in the overhead position will not only develop strength specific to the sporting
activity but will also improve glenohumeral stability in the overhead position.
U P P E R- B O DY ST R E N G T H
108
FUNCTIONAL TRAINING ANATOMY
BARBELL BENCH PRESS
Pectoralis major
Anterior deltoid
Pectoralis minor
Biceps brachii
Triceps brachii
Latissimus dorsi
E8107/Carr/Fig. 06.04a/652371/HR/R2
UPPER-BODY STRENGTH EXERCISES
109
Execution
Muscles Involved
Primary:
• Pectoralis major
• Anterior deltoid
• Triceps brachii
• Latissimus dorsi
Secondary:
• Pectoralis minor
• Biceps brachii
(continued)
U P P E R- B O DY ST R E N G T H
1. Begin by lying supine on a bench with your feet firmly planted on the
floor. Grab the barbell slightly outside of shoulder width and bring it
out of the rack so that it is directly over your shoulder.
2. Create tension in the shoulder girdle by actively externally rotating at
the shoulders while firmly gripping the bar. Slowly lower the bar down
until it contacts the highest point of your chest.
3. Forcefully, drive the barbell back up, locking out the arms completely
at the top. Repeat for the programmed repetitions before returning the
barbell to the rack.
110
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
BARBELL BENCH PRESS (continued)
FUNCTIONAL FOCUS
The bench press is an effective tool to create hypertrophy of the upper body,
which helps to armor the body for collision sports like hockey and football.
Additionally, the bench press trains the muscles used to initiate contact in
collision sports. Checking another player into the boards or blocking an
opponent at the line of scrimmage requires large amounts of strength in the
pectoral, deltoid, and triceps muscle groups.
E8107/Carr/Fig. 06.04b/652372/HR/R2
UPPER-BODY STRENGTH EXERCISES
U P P E R- B O DY ST R E N G T H
INCLINE DUMBBELL
BENCH PRESS
Anterior deltoid
Upper trapezius
Pectoralis major
Pectoralis minor
111
Triceps brachii
Latissimus dorsi
E8107/Carr/Fig. 06.05a/652373/HR/R2
(continued)
112
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
INCLINE DUMBBELL BENCH PRESS (continued)
Execution
1. Begin by lying on an incline bench at approximately a 20-degree incline.
Keep your feet firmly planted on the ground throughout the exercise.
Bring the dumbbells overhead so they are directly above your shoulders
with your elbows straight.
2. Lower the dumbbells downward until they are outside the shoulders and
approximately 6 inches (15 cm) above your chest. Drive the dumbbells
upward until your arms are locked out.
3. Be sure that your hips stay on the bench and your feet stay on the
ground throughout the entire exercise.
Muscles Involved
Primary:
• Anterior deltoid
• Pectoralis major
• Triceps brachii
Secondary:
• Pectoralis minor
• Latissimus dorsi
• Upper trapezius
UPPER-BODY STRENGTH EXERCISES
113
FUNCTIONAL FOCUS
E8107/Carr/Fig. 06.05b/652374/JG/R1
U P P E R- B O DY ST R E N G T H
The incline dumbbell bench press should be programmed to develop strength
and power in the upper chest, shoulders, and arms. Strength developed in
these areas will translate well to producing power in contact sports like hockey,
football, lacrosse, basketball, and boxing. The ability to powerfully strike an
opponent while checking or blocking greatly depends on an athlete’s upperbody strength development.
U P P E R- B O DY ST R E N G T H
114
FUNCTIONAL TRAINING ANATOMY
CHIN-UP
Posterior deltoid
Lower trapezius
Rhomboids
Biceps brachii
Latissimus dorsi
E8107/Carr/Fig. 06.06a/652375/HR/R1
UPPER-BODY STRENGTH EXERCISES
115
Execution
Muscles Involved
Primary:
• Latissimus dorsi
• Biceps brachii
• Rhomboids
• Posterior deltoid
• Lower trapezius
Secondary:
• Rectus abdominis
• Brachialis
• Brachioradialis
• Pronator teres
• Flexor carpi radialis
• Flexor digitorum superficialis
(continued)
U P P E R- B O DY ST R E N G T H
1. Start in a full hanging position from the bar with your palms supinated,
shoulders fully flexed overhead, and elbows fully extended.
2. Forcefully pull your collarbone up to the bar, maintaining a straight
alignment from your head to your feet with no jerking or kipping of
the torso.
3. Slowly lower yourself downward to the start position until your arms
are fully extended. Repeat for the programmed repetitions.
116
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
CHIN-UP (continued)
VARIATION
Pull-Up
Start in a full hanging position from the bar with the palms pronated and
hands just outside shoulder width, shoulders fully flexed overhead, and elbows
06.06c/653376/HR/R1
fully extended. ForcefullyE8107/Carr/Fig.
pull your collarbone
up to the bar, maintaining a
straight alignment from your head to your feet with no jerking or kipping of
the torso. Slowly lower yourself downward to the start position until your
arms are fully extended. Repeat for the programmed repetitions.
UPPER-BODY STRENGTH EXERCISES
Latissimus dorsi
Infraspinatus
Teres minor
Posterior deltoid
Biceps brachii
E8107/Carr/Fig. 06.07ai/652377/HR/R1
(continued)
E8107/Carr/Fig. 06.07aii/654787/HR/R1
U P P E R- B O DY ST R E N G T H
DUMBBELL ROW
117
118
FUNCTIONAL TRAINING ANATOMY
U P P E R- B O DY ST R E N G T H
DUMBBELL ROW (continued)
Execution
1. Begin standing approximately 3 feet (0.9 m) away from a bench with
your feet slightly outside shoulder-width apart, knees slightly bent. Hinge
at the hips, placing one hand firmly on the bench while maintaining
a flat back.
2. Using the opposite arm, grab a dumbbell and row it upward toward the
body until it reaches the outside of the rib cage.
3. Slowly lower the dumbbell back down toward the start position without
losing your spinal position.
Muscles Involved
Primary:
• Latissimus dorsi
• Posterior deltoid
• Biceps brachii
Secondary:
• Teres minor
• Infraspinatus
• Brachioradialis
UPPER-BODY STRENGTH EXERCISES
119
FUNCTIONAL FOCUS
E8107/Carr/Fig. 06.07b/652378/JG/R1
U P P E R- B O DY ST R E N G T H
The dumbbell row develops the posterior shoulder, upper and middle back
musculature (specifically the posterior deltoids), latissimus dorsi, rhomboids,
and to a smaller degree the biceps and rotator cuff muscles. These muscles
provide stability to the shoulder girdle and scapular complex, protecting the
shoulder against instability and providing a strong foundation for pressing or
bracing against contact. The muscles of the back and posterior shoulder are
integral to the deceleration of the humerus and scapula joint during throwing
and overhead striking, and they help to protect the integrity of the glenohumeral joint capsule and rotator cuff musculature.
This Page is intentionally left blank.
7
LOWER-BODY
STRENGTH
EXERCISES
Without question the most valuable asset gained in the weight room to improve
performance and reduce injuries in competitive athletics is lower-body strength.
Full-body force production always starts in the legs. Whether in sprinting past
an opponent, leaping for a lay-up, or swinging a bat, force must be generated
by pushing into the ground and then translated throughout the rest of the
body. There is no athletic endeavor on this planet that won’t benefit from
developing lower-body strength.
A simple physics equation represents the ability of an athlete to run fast
and jump high. The more force athletes are able to put into the ground, the
farther and faster they will be able to move. See the following formula:
Force = Mass × Acceleration
The ability of athletes to strike the ground forcefully and accelerate their
body mass vertically or horizontally depends greatly on their lower-body
strength. It is known that in almost all competitive sports, speed is the ultimate advantage, so lower-body strength training should be prioritized in a
functional strength training program.
Even endurance events like distance running can benefit greatly from the
inclusion of lower-body strength training. Research has demonstrated that
lower-body strength training can markedly improve running economy and
reduce the likelihood of running-related injuries like osteoarthritis, plantar
fasciitis, stress fractures, and hamstring strains.
121
122
FUNCTIONAL TRAINING ANATOMY
HIP-DOMINANT VERSUS
KNEE-DOMINANT MOVEMENTS
When designing functional training programs, it is helpful to categorize
lower-body strength exercises into either hip-dominant or knee-dominant
movements. Organizing all lower-body movements into either of these two
subdivisions can ensure simple and balanced programming.
Knee-dominant exercises like goblet squats, split squat variations, and single-leg squats primarily develop the anterior knee extensor musculature like
the rectus femoris, vastus medialis, and vastus lateralis while developing the
glutes and hamstrings to a lesser degree.
Hip-dominant exercises like deadlifts and bridges focus primarily on
development of the posterior chain musculature, specifically the glute and
hamstring muscle groups.
BILATERAL VERSUS UNILATERAL
LOWER-BODY TRAINING
Beyond categorizing lower-body strength exercises into hip-dominant and
knee-dominant movements, one can further divide them into bilateral and
unilateral movements. Traditional bodybuilding- and powerlifting-focused
training approaches have placed heavy emphasis on bilateral movements
like back squats and straight bar deadlifts for the development of muscular
strength and hypertrophy. While these approaches may have high levels of
carryover for sports like competitive powerlifting, they have much less carryover to more athletic endeavors that involve running, jumping, and rapid
change of direction. Bilateral lower-body strength exercises do still have a place
in a complete functional training program, especially for beginners. Goblet
squats are a great entry-level strength training exercise to begin developing
foundational lower-body strength, and trap bar deadlifts are a valuable tool
to develop posterior chain strength and hypertrophy.
LOWER-BODY STRENGTH EXERCISES
LOWER-BODY FUNCTIONAL
STRENGTH TRAINING IS
UNILATERAL
When constructing a functional training program, one should look to include
exercises that challenge the body in a way that is similar to the way it will
be challenged in sport. Structurally and neurologically, human beings are
unilaterally dominant creatures, designed to move in contralateral patterns
with one limb at a time. Choosing training strategies that are congruent with
how human bodies are designed will yield more effective and efficient programming.
Keeping this in mind, it is important to ensure that unilateral lower-body
exercises make up the majority of any lower-body strength training program
due to their high level of carryover to the demands of sport, as well as their
tendency to spare the spine from excess loading. Competitive sports are played
primarily on one leg at a time, and training approaches should reflect those
demands to ensure maximal carryover to sporting activities. The functional
demands of the lower-body musculature completely change when you go
from a bilateral stance to a unilateral stance. While you stand on two legs,
the balanced nature of your stance does not require high levels of activity
in the frontal and transverse plane stabilizing musculature. Conversely, the
instant you remove one leg from the ground, your body is forced to recruit a
number of medial and lateral stabilizer muscles in order to maintain alignment
in the frontal and transverse planes. The medial and lateral abdominal, hip,
and lower-leg muscles must work in coactivation to maintain positioning of
the trunk, pelvis, femur, and lower leg in single-leg stance.
It is clear why unilateral training is so important for injury reduction in
competitive athletics. Using unilateral exercises like single-leg squats and
deadlifts to develop control of the pelvis, femur, tibia, and foot in a single-leg
stance will help you protect the often-injured ligaments and tendons of the
knee and ankle.
123
124
FUNCTIONAL TRAINING ANATOMY
KNEE DOMINANT
GOBLET SQUAT
External oblique
Rectus abdominis
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Quadriceps:
Vastus lateralis
Rectus femoris
Vastus intermedius
Vastus medialis
E8107/Carr/Fig. 07.01a/652379/HR/R1
LOWER-BODY STRENGTH EXERCISES
125
Execution
Muscles Involved
Primary:
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis,
vastus intermedius)
• Gluteus maximus
• Hamstrings (semitendinosus,
semimembranosus, biceps femoris)
Secondary:
• Rectus abdominis
• External oblique
(continued)
KNEE DOMINANT
1. Begin standing with your feet slightly outside of shoulder width and toes
straight ahead. Hold a dumbbell or kettlebell tight against your chest,
keeping your elbows pinned tight to the body.
2. Brace for the squat by drawing your ribs downward, slightly posteriorly
tilting your pelvis, and creating tension in your hip by actively trying to
screw your feet into the floor through external rotation.
3. Lower yourself down under control letting your knees come forward
until your femur is at least parallel to the floor. Reverse the motion,
driving upward, keeping your chest up and your back flat.
4. Repeat for the programmed repetitions.
126
FUNCTIONAL TRAINING ANATOMY
GOBLET SQUAT (continued)
KNEE DOMINANT
FUNCTIONAL FOCUS
The goblet squat should be the primary exercise choice for developing bilateral
knee-dominant strength. This variation of the squat is much easier to learn and
carries a much lower injury risk than the traditional back squat. Holding the
dumbbell at the chest allows the athlete to maintain a vertical torso and also
helps to develop core strength in the rectus abdominis and external obliques,
in addition to stressing the quadriceps, glutes, and hamstrings. Developing
bilateral knee-dominant strength translates well to bilateral actions like jumping and serves as a foundation to begin developing unilateral strength for
beginners or athletes returning from injury.
E8107/Carr/Fig. 07.01b/652380/JG/R1
LOWER-BODY STRENGTH EXERCISES
KNEE DOMINANT
REAR FOOT ELEVATED
SPLIT SQUAT
E8107/Carr/Fig. 07.02ai/652381/HR/R1
Adductor magnus
Gluteus maximus
Gluteus medius
Hamstrings:
Semimembranosus
Semitendinosus
Biceps femoris
127
Quadriceps:
Rectus femoris
Vastus medialis
Vastus lateralis
Vastus intermedius
E8107/Carr/Fig. 07.02aii/654788/HR/R1
(continued)
128
FUNCTIONAL TRAINING ANATOMY
REAR FOOT ELEVATED SPLIT SQUAT (continued)
KNEE DOMINANT
Execution
1. Holding dumbbells in each hand, stand with your feet together with a
bench or split squat stand positioned perpendicular, approximately 2
feet (0.6 m) behind you. Reach one leg back and position the top side
of your foot on the bench or stand.
2. Keeping your chest up tall, lower yourself downward to the ground
under control with your lead leg. Maintain alignment of your lead knee
in front of the hip and over the top of the foot.
3. Tap your knee on the ground at the bottom of the movement, before
forcefully propelling yourself upward to the starting position. Repeat
for the programmed repetitions.
Muscles Involved
Primary:
• Quadriceps (rectus femoris,
vastus lateralis, vastus
medialis, vastus intermedius)
• Gluteus maximus
• Adductor magnus
FUNCTIONAL FOCUS
The use of heavily loaded unilateral
knee-dominant exercises like rear
foot elevated split squats should be
the primary approach to develop
functional lower-body strength
for athletic performance. Sprinting, hopping, decelerating, and
changing directions all rely heavily
on functional unilateral strength
that cannot be developed with
traditional bilateral exercises. Additionally, unilateral exercises loaded
with dumbbells rather than bilateral
exercises loaded on the spine with
a barbell may have a sparing effect
on the spine of the athlete, reducing
the likelihood of spinal injury.
Secondary:
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Gluteus medius
LOWER-BODY STRENGTH EXERCISES
129
VARIATION
Two-Dumbbell Loaded Split Squat
KNEE DOMINANT
Begin in a half-kneelingE8107/Carr/Fig.
position with
your right knee down and your left
07.02c/6523830/HR/R1
foot in front. The right knee should be directly below the right hip, and the
left knee should be directly over the left midfoot. Hold a dumbbell in each
hand beside you. Drive the left heel into the ground, driving yourself upward
until the left leg is almost full extended. Return to the bottom position, lightly
tapping your knee on the ground before repeating the exercise. Repeat for
the programmed repetitions. Repeat on the opposite side.
The split squat is a regression from the rear foot elevated split squat that distributes the athlete’s weight more evenly between the two legs. The decreased
load on the front legs makes this drill easier for beginner trainees who may
not have developed adequate strength or who struggle with balance when
executing the rear foot elevated split squat.
130
FUNCTIONAL TRAINING ANATOMY
KNEE DOMINANT
SINGLE-LEG SQUAT
Adductor magnus
Gluteus medius
Gluteus maximus
Quadriceps:
Vastus medialis
Rectus femoris
Vastus lateralis
Vastus intermedius
Hamstrings:
Semimembranosus
Semitendinosus
Biceps femoris
Anterior tibialis
Posterior tibialis
E8107/Carr/Fig. 07.03a/652384/HR/R1
LOWER-BODY STRENGTH EXERCISES
131
Execution
Muscles Involved
Primary:
• Quadriceps (rectus femoris,
vastus lateralis, vastus medialis,
vastus intermedius)
• Gluteus maximus
• Gluteus medius
• Adductor magnus
Secondary:
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Anterior tibialis
• Posterior tibialis
(continued)
KNEE DOMINANT
1. Stand in front of a weight bench or 18-inch (46 cm) box with a 5-pound
(7.3 kg) dumbbell in each hand.
2. Reach the weights forward and upward while picking one foot up off
the floor and slowly squatting down and toward the bench.
3. Lightly tap your butt on the bench at the bottom, but avoid bouncing
and return to the top position. Focus on maintaining alignment between
the hip, knee, and foot throughout the entire movement.
4. Perform for the programmed repetitions and repeat on the opposite side.
132
FUNCTIONAL TRAINING ANATOMY
SINGLE-LEG SQUAT (continued)
KNEE DOMINANT
FUNCTIONAL FOCUS
Multiplanar single-leg strength and stability is fundamental to sport performance and injury reduction. On the field of play, the athlete is constantly
stabilizing the foot, ankle, tibia, femur, and pelvis against variable forces in all
directions. The single-leg squat provides the closest representation possible
in the weight room to mimic the stressors experienced in the lower body
on the field of play. When you plant a foot in single-leg stance, the lateral
glute musculature, hamstrings, adductors, and quadriceps will all be forced
to cocontract to create stability of the femur, just as they are during the single-leg squat exercise. Developing strength and control in the single-leg squat
will directly correlate to increased protection from lower-body injuries like
anterior cruciate ligament ruptures.
E8107/Carr/Fig. 07.03b/652385HR/R2
LOWER-BODY STRENGTH EXERCISES
133
GOBLET LOADED LATERAL SQUAT
KNEE DOMINANT
E8107/Carr/Fig. 07.04ai/652386/HR/R1
Gluteus medius
Gluteus maximus
Vastus lateralis
Hip adductors:
Adductor brevis
Adductor longus
Adductor magnus
Gracilis
(continued)
E8107/Carr/Fig. 07.04aii/654789/HR/R1
134
FUNCTIONAL TRAINING ANATOMY
GOBLET LOADED LATERAL SQUAT (continued)
KNEE DOMINANT
Execution
1. Stand tall with your legs abducted as far apart as possible, knees straight,
feet flat, and toes pointing straight ahead. Hold a dumbbell vertically
against your chest with both hands.
2. Descend into a squat downward and laterally to the left while keeping
the right knee locked straight. Descend as far as you can while maintaining a flat back and straight right leg.
3. Drive back upward using the glutes and hamstrings. Return to the start
position before repeating on the opposite side. Alternate sides until you
have completed the programmed repetitions.
Muscles Involved
Primary:
• Hip adductors (adductor longus,
adductor magnus, adductor brevis)
• Gracilis
• Vastus lateralis
• Vastus medialis
• Rectus femoris
Secondary:
• Gluteus maximus
• Gluteus medius
LOWER-BODY STRENGTH EXERCISES
135
FUNCTIONAL FOCUS
HIP DOMINANT
E8107/Carr/Fig. 07.04b/652387/HR/R2
KNEE DOMINANT
The goblet loaded lateral squat is extremely valuable for development of the
frontal musculature of the lower body, specifically the adductor muscle group.
The adductor muscles are frequently used in sports with frequent cutting and
change of direction like soccer, basketball, hockey, and football. Very often
weaknesses and underdevelopment of the adductor group can leave these
muscles at risk for injury. Training with the lateral squat allows you to place
eccentric loaded stress on the adductors in both shortened and lengthened
positions, as well as training the gluteus medius and lateral hip stabilizing
musculature to aid force generation and stability in the frontal plane.
136
FUNCTIONAL TRAINING ANATOMY
HIP DOMINANT
SINGLE-LEG DEADLIFT
Erector spinae:
Iliocostalis
Longissimus
Spinalis
Gluteus medius
Gluteus maximus
Hamstrings:
Biceps femoris
Semimembranosus
Semitendinosus
Gastrocnemius
Soleus
E8107/Carr/Fig. 07.05a/652388/HR/R1
LOWER-BODY STRENGTH EXERCISES
137
Execution
Muscles Involved
Primary:
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Gluteus medius
• Gluteus maximus
Secondary:
• Gastrocnemius
• Soleus
• Erector spinae (iliocostalis,
longissimus, spinalis)
(continued)
HIP DOMINANT
1. Begin by standing tall with your feet together and with kettlebells or
dumbbells in both hands. Lift your left foot off the ground and begin
hinging downward toward the floor. As you hinge, softly bend the right
knee so that it is not locked straight. Actively reach the left leg as far
back behind you as possible.
2. Once your torso is parallel to the floor, return to the upright position
by forcefully contracting the glutes and hamstrings.
3. Perform the programmed number of repetitions and repeat on the
opposite side.
138
FUNCTIONAL TRAINING ANATOMY
SINGLE-LEG DEADLIFT (continued)
HIP DOMINANT
FUNCTIONAL FOCUS
The single-leg deadlift is a true, functional, posterior chain strengthening
exercise when it comes to developing the qualities necessary for sprinting and
preventing hamstring strains. The unilateral hinge allows you to eccentrically
overload the hamstring muscle group, helping to safeguard it from injury as
well as training the hamstrings and glutes to work in concert as hip extensors
the way they do during sprinting.
E8107/Carr/Fig. 07.05b/652389/HR/R2
LOWER-BODY STRENGTH EXERCISES
139
TRAP BAR DEADLIFT
HIP DOMINANT
E8107/Carr/Fig. 07.06ai/652390/HR/R1
E8107/Carr/Fig. 07.06aiii/654790/HR/R1
Upper trapezius
Rhomboids
Lower trapezius
Erector spinae:
Spinalis
Longissimus
Iliocostalis
Latissimus dorsi
Gluteus maximus
Gluteus medius
Hamstrings:
Semimembranosus
Semitendinosus
Biceps femoris
(continued)
E8107/Carr/Fig. 07.06aiii/654791/HR/R2
140
FUNCTIONAL TRAINING ANATOMY
TRAP BAR DEADLIFT (continued)
HIP DOMINANT
Execution
1. Stand inside the trap bar with your feet shoulder-width apart. Hinge
downward with a flat spine to the bar and firmly grasp the handles on
either side of you. Take a large inhalation and brace your core tightly
before beginning the movement.
2. Forcefully extend the hips, using the glutes and hamstrings while
maintaining a neutral spinal positioning all the way to the top of the
movement.
3. Descend downward, lightly tapping the bar on the ground in between
repetitions. Repeat for the programmed repetitions.
Muscles Involved
Primary:
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Gluteus maximus
• Gluteus medius
• Erector spinae (iliocostalis,
longissimus, spinalis)
Secondary:
• Vastus lateralis
• Vastus medialis
• Rectus femoris
• Latissimus dorsi
• Rhomboids
• Upper and lower trapezius
LOWER-BODY STRENGTH EXERCISES
141
FUNCTIONAL FOCUS
E8107/Carr/Fig. 07.06b/652391/JG/R1
HIP DOMINANT
The trap bar deadlift should be the main bilateral hip-dominant lift included
in a functional sports performance program. High loading potential makes
the deadlift a valuable tool for developing full-body strength and hypertrophy in the posterior chain musculature. The patterns trained in the trap bar
deadlift translate well to bilateral jumping in sports. The use of the trap bar as
opposed to the traditional straight bar makes this exercise easier to teach and
reduces the risk of error and injury that can occur with the use of a barbell.
142
FUNCTIONAL TRAINING ANATOMY
HIP DOMINANT
SLIDING LEG CURL
E8107/Carr/Fig. 07.07ai/652392/HR/R2
Obliques
E8107/Carr/Fig. 07.07aii/654792/HR/R2
Rectus abdominis
Hamstrings:
Semimembranosus
Semitendinosus
Biceps femoris
Gluteus
maximus
E8107/Carr/Fig. 07.07aiii/654793/HR/R2
E8107/Carr/Fig. 07.07aiv/654794/HR/R2
LOWER-BODY STRENGTH EXERCISES
143
Execution
Muscles Involved
Primary:
• Gluteus maximus
• Hamstrings (semitendinosus,
semimembranosus, biceps
femoris)
• Obliques
Secondary:
• Erector spinae (iliocostalis,
longissimus, spinalis)
• Rectus abdominis
(continued)
HIP DOMINANT
1. Begin lying in a supine position with your knees bent and hips flexed,
with your heels on the ground and ankle and toes dorsiflexed upward.
You should perform the exercise with plastic sliders on a turf surface
or with a towel on a slide board or hardwood floor so that your feet
can slide smoothly.
2. Bridge the hips upward so that the hips are fully extended, creating a
straight line from your knees to your shoulders. Slowly begin extending
the knees, sliding your feet away from you while maintaining full hip
extension.
3. Once the knees are fully extended, reverse direction by actively flexing
your knees toward you while driving the hip vertically until you reach
the starting position.
4. Maintain braced abdominal muscles and fully extended hips for the
entire exercise. Repeat for programmed repetitions.
144
FUNCTIONAL TRAINING ANATOMY
SLIDING LEG CURL (continued)
HIP DOMINANT
FUNCTIONAL FOCUS
The sliding leg curl trains the hamstrings in concert with the glutes and
obliques as they function during sprinting. During optimal sprinting activity,
there is a delicate balance between the functions of the hamstrings, glutes, and
obliques. There should be coactivation between the hamstrings and obliques
to manage the position of the pelvis, as well as coactivation of the glutes and
hamstrings to create hip extension. When functioning is optimal, the muscle
groups share these tasks to complete the gait cycle. However, when the glutes
or obliques aren’t functioning properly, the hamstrings become overloaded,
often leading to hamstring strains.
This drill trains you to maintain pelvic alignment using the obliques while
extending the hips and the glutes and simultaneously taxing the hamstrings
with eccentric stress.
E8107/Carr/Fig. 07.07b/652393/JG/R1
LOWER-BODY STRENGTH EXERCISES
145
VARIATION
Shoulder Elevated Single-Leg Hip Bridge
HIP DOMINANT
E8107/Carr/Fig. 07.07c/652394/HR/R1
Begin by sitting on the ground with your upper back against a weight bench.
Your shoulder blades should be positioned above the top of the bench. Both
of your hips should be flexed, with your heels on the floor and your ankles
dorsiflexed upward. Flex your right knee as close to your chest as possible,
picking your foot up off the floor. Drive the left heel into the floor, actively
extending the left hip until the torso is parallel to floor, creating a straight line
from your knee to your shoulder. Maintain tension through the anterior core
to prevent overextension of the spine. Slowly lower yourself down toward the
floor until you touch the ground. Perform the programmed repetitions before
repeating on the opposite side.
This Page is intentionally left blank.
8
CORE AND
ROTATIONAL
STRENGTH
MOVEMENTS
In the mainstream world of fitness and strength training, “core strength” is
often associated with the visual appearance of a six-pack abdominal musculature. While having visual abs is a nice aesthetic trait, it has far more to
do with one’s nutritional routine than it does with the effectiveness of the
core muscle function. As seen with bodybuilding, the visual appearance of
one’s muscles has very little to do with their ability to translate to purposeful
function in the athletic arena. The ability to brace and buttress against outside
forces, transfer force between the upper and lower extremities, and control
the movement of the spinal column is what defines functional core strength.
147
148
FUNCTIONAL TRAINING ANATOMY
DEFINING THE CORE
You often hear the word “core” thrown around when people discuss abdominal training, but it is not very often that you see the core defined and broken
down into its individual parts. If you are going to train the core musculature
effectively, you need to be sure to take the time to accurately define the muscles you should target in the training process.
The core musculature can be broken down into the following muscles:
• Rectus abdominis
• Internal and external obliques
• Transversus abdominis
• Multifidus
• Quadratus lumborum
• Erector spinae (iliocostalis, longissimus, spinalis)
• Diaphragm
All these muscles contribute to overall core strength and stability and should
be addressed in a complete functional training program.
“ANTI” CORE TRAINING
Classic core training approaches often feature exercises like crunches and
Russian twists that focus on using the core muscles to create motion around
the spinal column. While these training methods are widely applied and are
effective at creating fatigue in the core muscles, they are misguided in the
context of a functional training program.
Functionally speaking, the core muscles work as stabilizers, or anti-movement muscles. Their purpose as it relates to human movement and sport is
to buttress the spine, resisting against unwanted motion and assisting in the
transfer of force between the upper and lower body.
Core muscles work primarily as isometric and eccentric controllers of motion
rather than dynamic and concentric creators of motion.
To ensure effective exercise selection in this chapter, the exercises have
been categorized by the movements they prevent rather than the movements
they create. Anti-extension and anti-flexion exercises train the muscles that
control sagittal plane movement of the spine, rib cage, and pelvis. Anti-rotation exercises train the muscles that control transverse plane motion of the
spine, rib cage, and pelvis. Anti-lateral flexion exercises train the muscles that
control frontal plane motion of the spine, rib cage, and pelvis.
CORE AND ROTATIONAL STRENGTH MOVEMENTS
149
FRONT PLANK
ANTI-EXTENSION
Latissimus dorsi
Gluteus maximus
Gluteus medius
Internal oblique
External oblique
Serratus anterior
Transversus abdominis
Rectus abdominis
E8107/Carr/Fig. 08.01a/652395/HR/R3
(continued)
150
FUNCTIONAL TRAINING ANATOMY
FRONT PLANK (continued)
ANTI-EXTENSION
Execution
1. Begin by lying on the ground in prone position with your elbows under
your shoulders and your forearms and fists on the ground. Squeeze your
legs together tightly, contract the glutes, posteriorly tilt the pelvis, and
draw the rib cage downward.
2. Lift your legs and hips off the ground so that you are supported only
by your forearms and feet. Maintain active tension in your abdomen
and straight alignment between the sacrum, thoracic spine, and the
back of your head.
3. Actively breathe through the nose and out through mouth for the entire
exercise to promote abdominal activity. Hold the position for the programmed length of time.
Muscles Involved
Primary:
• Rectus abdominis
• External oblique
• Internal oblique
• Transversus abdominis
Secondary:
• Latissimus dorsi
• Serratus anterior
• Gluteus maximus
• Gluteus medius
CORE AND ROTATIONAL STRENGTH MOVEMENTS
151
FUNCTIONAL FOCUS
E8107/Carr/Fig. 08.01b/652396/HR/R2
ANTI-EXTENSION
Sagittal plane control of the spine, pelvis, and rib cage is foundational to
maintaining spinal health as well as efficient force transfer between the upper
and lower body. The oblique and rectus abdominis musculature is positioned
to depress the rib cage and posteriorly tilt the pelvis, helping to maintain
optimal positioning for intra-abdominal pressure. The ability to maintain ideal
core and pelvic positioning relieves shearing forces in the intervertebral discs
and provides a stable intersection for force transfer between the upper and
lower body during athletic movements. The front plank should be the first
progression used to train the anti-extension muscles and teach athletes how
to maintain optimal sagittal plane positioning.
152
FUNCTIONAL TRAINING ANATOMY
ANTI-EXTENSION
BALL ROLLOUT
External oblique
Internal oblique
Transversus
abdominis
Gluteus maximus
Rectus abdominis
E8107/Carr/Fig. 08.02a/652397/HR/R1
CORE AND ROTATIONAL STRENGTH MOVEMENTS
153
Execution
Muscles Involved
Primary:
• External oblique
• Internal oblique
• Rectus abdominis
Secondary:
• Latissimus dorsi
• Serratus anterior
• Transversus abdominis
• Gluteus maximus
(continued)
ANTI-EXTENSION
1. Begin in a tall kneeling position with your ankle dorsiflexed and toes
dug into the ground. Keeping your elbows straight, rest your arms out
in front of you on top of a stability ball.
2. Posteriorly tilt your pelvis and draw your ribs downward, maintaining
tension in the anterior abdominal wall.
3. Shift your weight forward onto your hands, letting the ball roll forward.
Maintain anterior abdominal tension, keeping your head, thoracic spine,
and sacrum in a straight line.
4. Roll halfway up the arm before reversing direction and returning to the
start position. Repeat for the programmed repetitions.
154
FUNCTIONAL TRAINING ANATOMY
BALL ROLLOUT (continued)
ANTI-EXTENSION
FUNCTIONAL FOCUS
The ball rollout is an anti-extension progression to be used following mastery
of the front plank exercise. The ball rollout is a more challenging anti-extension
variation than the front plank because of the dynamic nature of the exercise
and the increased extension force placed on the spine, pelvis, and rib cage.
The dynamic nature of the rollout forces you to resist extension and control
the static positioning of your trunk in the presence of an increasing extension
force as you would have to do during sports.
E8107/Carr/Fig. 08.02b/652398/JG/R1
CORE AND ROTATIONAL STRENGTH MOVEMENTS
155
STICK DEAD BUG
ANTI-EXTENSION
External oblique
Internal oblique
Quadratus lumborum
Gluteus medius
Latissimus dorsi
E8107/Carr/Fig. 08.06a/652405/HR/R1
(continued)
156
FUNCTIONAL TRAINING ANATOMY
STICK DEAD BUG (continued)
ANTI-EXTENSION
Execution
1. Lie on your back with both hips flexed maximally and knees bent. Press
a dowel into your thighs with both hands while actively pressing your
legs back into the dowel. Maintain your low back pressed into the floor
throughout the entire drill.
2. Exhale forcefully, drawing your ribs downward as you extend one leg
straight outward. Stop 1 inch (2.5 cm) above the ground before inhaling
and returning the leg to the start position.
3. Repeat on the opposite side and alternate sides for the programmed
repetitions.
Muscles Involved
Primary:
• Rectus abdominis
• Internal oblique
• External oblique
• Quadratus lumborum
Secondary:
• Transverse abdominis
• Gluteus medius
• Latissimus dorsi
CORE AND ROTATIONAL STRENGTH MOVEMENTS
157
FUNCTIONAL FOCUS
E8107/Carr/Fig. 08.06b/652406/HR/R2
ANTI-EXTENSION
The stick dead bug is a fundamental anti-extension core exercise used to
develop sagittal plane control of the rib cage and pelvis. When extending
the leg during the drill, you are increasing extension forces on the spine and
pelvis, requiring you to create tension in the anterior core musculature to
prevent extension. This is representative of the same forces athletes must be
able to manage during sprinting to maintain proper running posture.
158
FUNCTIONAL TRAINING ANATOMY
A N T I - R O TAT I O N
ANTI-ROTATION PRESS-OUT
Multifidus
Rotatores
Quadratus lumborum
Transversus abdominis
Gluteus medius
Internal oblique
External oblique
E8107/Carr/Fig. 08.03a/652399/HR/R1
CORE AND ROTATIONAL STRENGTH MOVEMENTS
159
Execution
Muscles Involved
Primary:
• External oblique
• Internal oblique
• Multifidus
• Rotatores
• Transversus abdominis
Secondary:
• Gluteus medius
• Quadratus lumborum
(continued)
A N T I - R O TAT I O N
1. Begin by standing with your feet shoulder-width apart and knees
slightly flexed in front of a cable machine. Hold the handle to the cable
attachment or band at chest height with both hands, one hand on top
of the other.
2. Press the handle straight out in front of you, extending both arms. Resist
the pull of the band laterally, bracing your anterior core tight.
3. Return the handle back toward your chest into the starting position.
Repeat for the programmed repetitions.
160
FUNCTIONAL TRAINING ANATOMY
ANTI-ROTATION PRESS-OUT (continued)
A N T I - R O TAT I O N
FUNCTIONAL FOCUS
The anti-rotation press-out is an isometric rotational exercise. This drill should
be used to develop spinal stability and rotational trunk strength in both the
reflexive spinal stabilizers (multifidus, transversus abdominis, rotatores) and
the prime movers (rectus abdominis, external and internal obliques). During
rotational activities the core muscles function less as a producer of motion
and more as a transducer of force from the lower body to the upper body.
The ability to brace the core and control rotation of the trunk allows you
to effectively transfer force from the lower body to the upper body during
activities like throwing, punching, striking, and swinging.
E8107/Carr/Fig. 08.03b/652400/JG/R1
CORE AND ROTATIONAL STRENGTH MOVEMENTS
E8107/Carr/Fig. 08.04ai/652401/HR/R1
A N T I - F L E X I O N , A N T I - R O TAT I O N ,
A N D A N T I - L AT E R A L F L E X I O N
HALF-KNEELING CABLE LIFT
E8107/Carr/Fig. 08.04aii/654795/HR/R1
External oblique
Quadratus lumborum
Internal oblique
Rectus abdominis
Rotatores
Multifidus
Gluteus medius
Gluteus maximus
(continued)
E8107/Carr/Fig. 08.04aiii/654796/HR/R1
161
162
FUNCTIONAL TRAINING ANATOMY
A N T I - F L E X I O N , A N T I - R O TAT I O N ,
A N D A N T I - L AT E R A L F L E X I O N
HALF-KNEELING CABLE LIFT (continued)
Execution
1. Begin in a half-kneeling position with a cable machine or elastic band
at your side next to the downside leg. On the kneeling side, dorsiflex
the ankle and dig your toes into the ground. Grab the handles to the
band or cable with both hands in front of the downside hip with your
thumbs facing upward.
2. Pull the handle upward to your chest. Press the handle upward and
across your body, extending your arms fully. Lower the handle back
down to the starting position, stopping to pause briefly at the chest
position again on the way down.
3. Perform the programmed number of repetitions and repeat on the
opposite side.
Muscles Involved
Primary:
• External oblique
• Internal oblique
• Rectus abdominis
• Gluteus maximus
• Gluteus medius
Secondary:
• Quadratus lumborum
• Multifidus
• Rotatores
CORE AND ROTATIONAL STRENGTH MOVEMENTS
163
VARIATION
E8107/Carr/Fig. 08.04ci/652402/HR/R1
Rectus abdominis
External oblique
Internal oblique
A N T I - F L E X I O N , A N T I - R O TAT I O N ,
A N D A N T I - L AT E R A L F L E X I O N
Half-Kneeling Cable Chop
E8107/Carr/Fig. 08.04cii/654797/HR/R1
Quadratus lumborum
Rotatores
Multifidus
Gluteus medius
Gluteus maximus
Begin in a half-kneeling position with a cable machine or elastic band at your
side next to the upside leg. On the kneeling side, dorsiflex the ankle and dig
your toes into the ground.
Grab the handles to the band or cable with both
E8107/Carr/Fig. 08.04ciii/654798/HR/R1
hands above the inside hip. Pull the handle down to your chest. Press the
handle downward and across your body, extending your arms fully. Bring
the handle back up to the starting position, stopping to pause briefly at the
chest position again on the way back up. Perform the programmed number
of repetitions and repeat on the opposite side.
A N T I - L AT E R A L F L E X I O N
164
FUNCTIONAL TRAINING ANATOMY
SUITCASE CARRY
Latissimus dorsi
Quadratus lumborum
External oblique
Internal oblique
Gluteus medius
E8107/Carr/Fig. 08.05a/652403/HR/R2
CORE AND ROTATIONAL STRENGTH MOVEMENTS
165
Execution
Muscles Involved
Primary:
• Internal oblique
• External oblique
• Quadratus lumborum
Secondary:
• Gluteus medius
• Latissimus dorsi
(continued)
A N T I - L AT E R A L F L E X I O N
1. Stand tall with a dumbbell or kettlebell in one hand at your side.
2. Walk slowly for the programmed distance, maintaining a tall and even
posture without tilting to one side. Actively contract the obliques on the
opposite side of the weight to maintain your posture.
3. After walking the programmed distance, switch sides and repeat the
exercise.
166
FUNCTIONAL TRAINING ANATOMY
A N T I - L AT E R A L F L E X I O N
SUITCASE CARRY (continued)
VARIATION
Farmer Carry
Stand tall with a dumbbell
or kettlebell
in each hand at your sides. Walk slowly
E8107/Carr/Fig.
08.05c/652404/HR/R1
for the programmed distance, maintaining a tall and even posture without
tilting, flexing, or extending
your obscured
spine. Actively
Rectus abdominis
at this anglecontract the lats, obliques,
and rectus abdominis to maintain erect posture during the drill. After walking
the programmed distance, turn around and walk back to the starting position.
CORE AND ROTATIONAL STRENGTH MOVEMENTS
A N T I - L AT E R A L F L E X I O N
HALF-KNEELING CABLE
PUSH-PULL
Latissimus dorsi
External oblique
Internal oblique
Rectus abdominis
167
Quadratus
lumborum
Gluteus
medius
E8107/Carr/Fig. 08.07a/652407/HR/R1
E8107/Carr/Fig. 08.07aii/661125/HR/R1
(continued)
168
FUNCTIONAL TRAINING ANATOMY
A N T I - L AT E R A L F L E X I O N
HALF-KNEELING CABLE PUSH-PULL (continued)
Execution
1. Start in a half-kneeling position between two cable machines or resistance bands. On the side where the knee is down, grab the handle that
is behind you and position that wrist and forearm at your side next to
your rib cage. On the side where the knee is up, grab the handle that
is positioned in front of you and outstretch the arm in front of you.
2. Simultaneously, push and pull the handles while resisting rotation at
the trunk and keeping your shoulders square ahead.
3. Repeat for the programmed repetitions before switching arms and legs
and repeating on the opposite side.
Muscles Involved
Primary:
• Internal oblique
• External oblique
• Rectus abdominis
• Multifidus
• Transverse abdominis
Secondary:
• Gluteus medius
• Quadratus lumborum
• Anterior deltoid
• Triceps brachii
• Latissimus dorsi
CORE AND ROTATIONAL STRENGTH MOVEMENTS
169
FUNCTIONAL FOCUS
E8107/Carr/Fig. 08.07b/652408/JG/R1
A N T I - L AT E R A L F L E X I O N
The half-kneeling cable push-pull is used to develop sagittal and transverse
plane stability in the trunk and frontal plane stability in the hips. This drill recreates the torque and stability demands that must be buffered during running.
To effectively maintain posture and transfer force down into the ground during
gait, you must stabilize rotational forces at the trunk while simultaneously
stabilizing the hip and pelvis in the frontal plane. During the push-pull, the
focus is to resist the rotational forces of the pushing and pulling motion while
keeping the femur and pelvis stacked under the torso in the frontal plane.
This Page is intentionally left blank.
9
FUNCTIONAL
STRENGTH
TRAINING
PROGRAM
EXAMPLES
When designing functional strength training programs, one should strive to
build holistic and balanced programs that take into account all the physical
stressors of athletic performance. Unlike what occurs with traditional bodybuilding-influenced programming, functional exercise selection should not
be based on aesthetic outcomes, but instead on the carryover to the athlete’s
health and sports performance. The aim is to ensure that the athlete’s body
is being stressed in all major movement patterns and in all planes of motion
to make certain no stone is left unturned in physical development.
A well-balanced program will include exercises from all the categories mentioned in this book. The exercises should be programmed and implemented
in the following order to ensure an optimal training outcome:
• Mobility
• Motor control
• Plyometric and medicine ball exercises
• Heavy implement power exercises
• Strength: upper-body push, upper-body pull, hip dominant, knee dominant, anti-extension, anti-rotation, anti-lateral flexion, and anti-flexion
The beginning of the training program should include mobility drills, like
active stretching and articular rotations, to improve tissue extensibility and
warm up the joints before high-intensity activity. The focus of these drills
should be on the ankles, hips, thoracic spine, and glenohumeral joint as these
joints frequently exhibit excessive stiffness.
171
172
FUNCTIONAL TRAINING ANATOMY
Following mobility work, the next group of exercises in the sequence should
be motor control and movement preparation drills. Motor control drills are
programmed to activate local stabilizing musculature to improve neurological
efficiency and movement quality.
Once you adequately warm up, you can begin participating in high-intensity
training activities like plyometric and medicine ball drills. It is important to
place high-speed, neurologically demanding movements like hopping, jumping, and throwing early in the program, before strength training, so you will
not be performing them while you are fatigued.
After completing plyometric and medicine ball drills, you should progress to
the weight room to begin heavy implement power and strength training exercises. The guiding principle is similar to that for programming plyometric and
medicine ball drills; you should program heavy implement power drills, like
hang cleans and swings, before heavy strength training exercises because of
their high neurological demand. To ensure you can perform these exercises at
high speed and are not excessively fatigued, cleans, swings, snatches, and sled
marches should be performed before exercises such as squats and deadlifts.
It is important to distribute all the strength movement patterns evenly
throughout the workout program. Each day should include an exercise from
each category: knee dominant, hip dominant, push, pull, and core. Distributing exercise selection in this fashion will ensure you are developing your
entire body evenly. The training choices can be broken down easily into the
categories shown in table 9.1.
Simply filling in the categories in the chart with some of the exercises
covered in this book illustrates how you can categorize exercise selection for
simple and balanced programming as in table 9.2.
TABLE 9.1 Exercise Categories
Hip
dominant
Knee
dominant
Upper push
Upper pull
Core
Heavy
implement
Bilateral
Bilateral
Horizontal
Horizontal
Anti-extension
Light
implement
Unilateral
Unilateral
Vertical
Vertical
Anti-flexion
Power
Anti-lateral
flexion
Anti-rotation
FUNCTIONAL STRENGTH TRAINING PROGRAM EXAMPLES
TABLE 9.2 Exercise Categories With Exercises
Power
Hip
dominant
Knee
dominant
Upper push
Upper pull
Core
Barbell hang
clean
Trap bar
deadlift
Goblet squat
Push-up
Dumbbell row
Front plank
Kettlebell
swing
Single-leg
deadlift
Split squat
Bench press
Chin-up
Farmer carry
Dumbbell
snatch
Sliding leg
curl
Single-leg
squat
Incline
dumbbell
bench press
Pull-up
Suitcase carry
Hang snatch
Half-kneeling
alternating
kettlebell
overhead
press
Anti-rotation
press-out
In the interest of saving time and being efficient, you should look to program all these exercises in pairs or tri-sets, pairing or grouping two or three
exercises together and performing them back-to-back in an alternating fashion.
It is important to pair or group exercises that are noncompeting, meaning that
they are not targeting the same patterns and muscle groups. Creating pairs
and tri-sets of noncompeting exercises allows you to be more efficient in that
you are training one exercise while simultaneously recovering from another.
Table 9.3 shows an example of a two-day functional training workout routine. Notice how all the exercises in the program are evenly distributed across
the two-day program. Both days include equal amounts of hip-dominant,
knee-dominant, pushing, and pulling exercises, as well as core and heavy
implement power exercises. Beginners should start with the two-day training
program to master the basics before progressing to a longer program.
Table 9.4 shows an example of a four-day functional training workout
routine. The four-day program is meant for experienced athletes who are
physically developed enough to handle increased training frequency. You
can see that a four-day workout allows for increased overall training volume
as well as greater variety in exercise selection.
173
174
FUNCTIONAL TRAINING ANATOMY
TABLE 9.3 Two-Day Functional Training Workout
DAY 1 WORKOUT
Day 1 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: Hurdle jump
3 sets of 5 repetitions
A2: Standing medicine ball chest pass
3 sets of 5 repetitions
A3: 45-Degree bound
3 sets of 5 repetitions
each
Day 1 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Barbell hang
clean
2×5
3×5
3×5
4×3
ANTI-EXTENSION
CORE
B2: Front plank
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
BILATERAL KNEE
DOMINANT
C1: Goblet squat
2×8
3×8
3×8
3 × 10
HORIZONTAL PUSH
C2: Push-up
2×6
3×6
3×8
3 × 10
UNILATERAL HIP
DOMINANT
D1: Single-leg
deadlift
2 × 8 each
3 × 8 each
3 × 8 each
3 × 10 each
HORIZONTAL PULL
D2: Dumbbell
row
2 × 8 each
3 × 8 each
3 × 8 each
3 × 10 each
ANTI-ROTATION
D3: Anti-rotation- 2 × 8 each
press-out
3 × 8 each
3 × 8 each
3 × 10 each
FUNCTIONAL STRENGTH TRAINING PROGRAM EXAMPLES
DAY 2 WORKOUT
Day 2 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: Single-leg hurdle hop
3 sets of 5 repetitions
each
A2: Standing medicine ball side toss
3 sets of 5 repetitions
each
A3: Overhead medicine ball throw
3 sets of 5 repetitions
each
Day 2 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Barbell hang
clean
2×5
3×5
3×5
4×3
ANTI-EXTENSION
CORE
B2: Front plank
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
BILATERAL HIP
DOMINANT
C1: Trap bar
deadlift
2×8
3×8
3×8
4×6
VERTICAL PULL
C2: Chin-up
2×5
3×5
3×5
3×6
UNILATERAL KNEE
DOMINANT
D1: Twodumbbell
loaded split
squat
2 × 8 each
3 × 8 each
3 × 8 each
3 × 10 each
VERTICAL PUSH
D2: Half-kneeling 2 × 6 each
alternating
kettlebell
overhead
press
3 × 6 each
3 × 6 each
3 × 8 each
ANTI-LATERAL
FLEXION
D3: Suitcase
carry
3 × 40 yd
each
3 × 40 yd
each
3 × 40 yd
each
2 × 40 yd
each
175
176
FUNCTIONAL TRAINING ANATOMY
TABLE 9.4 Four-Day Functional Training Workout
DAY 1 WORKOUT
Day 1 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: Hurdle jump
3 sets of 5 repetitions
each
A2: Standing medicine ball chest pass
3 sets of 5 repetitions
each
Day 1 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Barbell hang
clean
2×5
3×5
3×5
4×3
ANTI-EXTENSION
CORE
B2: Front plank
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
BILATERAL KNEE
DOMINANT
C1: Goblet squat
2×8
3×8
3×8
3 × 10
HORIZONTAL PUSH
C2: Push-up
2×6
3×6
3×8
3 × 10
BILATERAL HIP
DOMINANT
D1: Sliding leg
curl
2×6
3×6
3×8
3 × 10
HORIZONTAL PULL
D2: Dumbbell
row
2 × 8 each
3 × 8 each
3 × 8 each
3 × 10 each
ANTI-ROTATION
D3: Anti-rotation
press-out
2 × 8 each
3 × 8 each
3 × 8 each
3 × 10 each
FUNCTIONAL STRENGTH TRAINING PROGRAM EXAMPLES
DAY 2 WORKOUT
Day 2 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: Single-leg hurdle hop
3 sets of 5 repetitions
each
A2: Standing medicine ball side toss
3 sets of 5 repetitions
each
Day 2 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Kettlebell
swing
2 × 10
3 × 10
3 × 10
4 × 10
ANTI-EXTENSION
CORE
B2: Stick dead
bug
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
HORIZONTAL PUSH
C1: Barbell
bench press
2×8
3×8
3×6
4×6
UNILATERAL HIP
DOMINANT
C2: Single-leg
deadlift
2 × 8 each
3 × 8 each
3 × 10 each 3 × 10 each
VERTICAL PUSH
D1: Half-kneeling 2 × 6 each
alternating
kettlebell
overhead
press
3 × 6 each
3 × 8 each
3 × 8 each
UNILATERAL KNEE
DOMINANT
D2: Goblet
loaded
lateral squat
2 × 6 each
3 × 6 each
3 × 8 each
3 × 8 each
ANTI-ROTATION
AND ANTI-EXTENSION
D3: Half-kneeling 2 × 8 each
cable chop
3 × 8 each
3 × 10 each 3 × 12 each
(continued)
177
178
FUNCTIONAL TRAINING ANATOMY
(Table 9.4 Four-Day Functional Training Workout continued)
DAY 3 WORKOUT
Day 3 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: 45-Degree bound
3 sets of 5 repetitions
each
A2: Sprint start chest pass
3 sets of 5 repetitions
each
Day 3 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Barbell hang
clean
2×5
3×5
3×5
4×3
ANTI-EXTENSION
CORE
B2: Front plank
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
BILATERAL HIP
DOMINANT
C1: Trap bar
deadlift
2×8
3×8
3×8
4×6
VERTICAL PULL
C2: Chin-up
2×5
3×5
3×5
3×6
UNILATERAL KNEE
DOMINANT
D1: Single-leg
squat
2 × 5 each
3 × 5 each
3 × 8 each
3 × 8 each
HORIZONTAL PUSH
D2: Push-up
2×6
3×6
3×8
3 × 10
ANTI-FLEXION
D3: Farmer carry
2 × 40 yd
3 × 40 yd
3 × 40 yd
3 × 40 yd
FUNCTIONAL STRENGTH TRAINING PROGRAM EXAMPLES
DAY 4 WORKOUT
Day 4 movement
MOBILITY
MOTOR CONTROL
PLYOMETRIC AND
MEDICINE BALL
90/90 Hip stretch
1:00 each side
Spiderman stretch
1:00 each side
Straight-leg adductor rocking
10 repetitions each side
Ankle dorsiflexion
10 repetitions each side
Shoulder-controlled articular rotation
10 repetitions each side
Leg lower with band stabilization
5 repetitions each side
Floor slide
10 repetitions
Quadruped hip extension from elbows
5 repetitions each side
Supine band hip flexion
10 repetitions each side
A1: Explosive step-ups
3 sets of 5 repetitions
each
A2: Rotational one-arm chest pass
3 sets of 5 repetitions
each
Day 4 lift
Week 1
Week 2
Week 3
Week 4
HEAVY IMPLEMENT
POWER
B1: Kettlebell
swing
2 × 10
3 × 10
3 × 10
4 × 10
ANTI-EXTENSION
CORE
B2: Stick dead
bug
2 × 20 sec
3 × 20 sec
3 × 25 sec
3 × 30 sec
HORIZONTAL PUSH
C1: Incline
dumbbell
bench press
2×8
3×8
3×8
4×8
UNILATERAL KNEE
DOMINANT
C2: Rear foot
elevated
split squat
2 × 6 each
3 × 6 each
3 × 8 each
4 × 8 each
ANTI-ROTATION
D1: Half-kneeling 2 × 8 each
cable pushpull
3 × 8 each
3 × 10 each 3 × 12 each
UNILATERAL HIP
DOMINANT
D2: Shoulder
elevated
single-leg
hip bridge
2 × 6 each
3 × 6 each
3 × 8 each
ANTI-ROTATION
AND ANTI-EXTENSION
D3: Half-kneeling 2 × 8 each
cable lift
3 × 8 each
3 × 10 each 3 × 12 each
3 × 10 each
179
This Page is intentionally left blank.
EXERCISE FINDER
MOBILITY EXERCISES
90/90 Hip Stretch (External
Rotation and Flexion Focus)
90/90 Hip Stretch (Internal
Rotation and Extension Focus)
14
16
Spiderman Stretch
17
Straight-Leg Adductor Rocking
20
Half-Kneeling Hip Flexor Stretch
23
Wall Quad Stretch
26
Ankle Dorsiflexion
29
Shoulder-Controlled Articular
Rotation (Flexion Focus)
32
Shoulder-Controlled Articular
Rotation (Extension Focus)
34
(continued)
181
182
EXERCISE FINDER
MOTOR CONTROL AND MOVEMENT
PREPARATION EXERCISES
Supine Diaphragmatic Breathing
38
Floor Slide
41
Wall Slide
44
Leg Lower With Band Stabilization
Unassisted Leg Lower
45
48
Quadruped Hip
Extension From
Elbows
49
Supine Band Hip Flexion
52
PLYOMETRIC AND MEDICINE BALL EXERCISES
Hurdle Jump
59
45-Degree Bound
62
Lateral Bound
64
EXERCISE FINDER
Single-Leg Hurdle Hop
65
Explosive Step-Ups
68
Overhead Medicine Ball Throw
71
Standing Medicine Ball Side Toss
74
Standing Medicine Ball Chest Pass
77
Sprint Start Chest Pass
Rotational One-Arm Chest Pass
79
80
HEAVY IMPLEMENT POWER EXERCISES
Barbell Hang Clean
Barbell Hang Snatch
Kettlebell Swing
87
89
90
(continued)
183
184
EXERCISE FINDER
HEAVY IMPLEMENT POWER EXERCISES (continued)
Dumbbell Snatch
93
Sled March
96
UPPER-BODY STRENGTH EXERCISES
Push-Up
102
Half-Kneeling Alternating Kettlebell Overhead Press
105
Barbell Bench Press
108
Incline Dumbbell Bench Press
111
Chin-Up
114
Pull-Up
116
Dumbbell Row
117
EXERCISE FINDER
LOWER-BODY STRENGTH EXERCISES
Goblet Squat
124
Rear Foot Elevated Split Squat
127
Two-Dumbbell Loaded Split Squat
129
Single-Leg Squat
130
Goblet Loaded Lateral Squat
133
Single-Leg Deadlift
136
Trap Bar Deadlift
139
Sliding Leg Curl
142
houlder Elevated Single-Leg Hip
S
Bridge
145
(continued)
185
186
EXERCISE FINDER
CORE AND ROTATIONAL STRENGTH MOVEMENTS
Front Plank
149
Ball Rollout
152
Stick Dead Bug
155
Anti-Rotation Press-Out
158
Half-Kneeling Cable Lift
161
Half-Kneeling Cable Chop
163
Suitcase Carry
164
Farmer Carry
166
Half-Kneeling Cable Push-Pull
167
ABOUT THE AUTHORS
Kevin Carr is a strength and conditioning coach and
manager at Mike Boyle Strength and Conditioning (MBSC)
as well a massage therapist and cofounder of Movement
as Medicine, a massage and movement therapy clinic
in Woburn, Massachusetts. He is the cofounder of the
Certified Functional Strength Coach certification. He has
a bachelor’s degree in kinesiology from the University of
Massachusetts at Amherst and a license in massage therapy from Cortiva Institute in Watertown, Massachusetts.
Carr amassed a wealth of experience in the field of
sport performance and personal training while working
at MBSC and has traveled all over the world to educate
thousands of coaches and therapists about the MBSC
coaching system. He has coached everyone from U.S. Olympians looking for a
competitive edge to the average person looking to shed some pounds, move better,
and improve their health.
Mary Kate Feit, PhD, is an assistant professor of
strength and conditioning in the School of Physical
Education, Performance, and Sport Leadership at Springfield College in Massachusetts. At Springfield College,
she also serves as the associate director of strength
and conditioning, overseeing the graduate assistant
strength and conditioning coaches, who serve over
600 student-athletes at the college. Prior to her work at
Springfield College, she had an extensive career in sport
performance, which included time spent as an assistant
strength and conditioning coach at the University of
Iowa and the University of Louisville as well as the adult
program coordinator at Reach Your Potential Training
in Tinton Falls, New Jersey.
Feit completed her graduate degree in applied exercise science with a concentration in strength and conditioning from Springfield College and her bachelor’s degree
in biology from the College of the Holy Cross, where she was a Division I soccer
player. Her love for strength and conditioning originated when she began sport performance training under fellow Springfield alum Mike Boyle at Mike Boyle Strength
and Conditioning (MBSC), where she spent seven summers coaching athletes while
finishing her high school and collegiate education. She is certified through the National
Strength and Conditioning Association, Collegiate Strength and Conditioning Coaches
Association, Precision Nutrition, and Functional Movement Systems, and she holds
the Certified Functional Strength Coach designation.
187
This Page is intentionally left blank.
ANATOMY SERIES
Each book in the Anatomy Series provides detailed, full-color anatomical
illustrations of the muscles in action and step-by-step instructions that detail perfect
technique and form for each pose, exercise, movement, stretch, and stroke.
U.S. 1-800-747-4457 • US.HumanKinetics.com/collections/anatomy
Canada 1-800-465-7301 • Canada.HumanKinetics.com/collections/anatomy
International 1-217-351-5076
You read the book—now complete the companion
CE exam to earn continuing education credit!
EARN CONTINUING
EDUCATION
Find andCREDITS/UNITS
purchase the companion CE exam here:
US.HumanKinetics.com/collections/CE-Exam
Canada.HumanKinetics.com/collections/CE-Exam
50% off the companion CE exam with this code
FTA2022
FTA2022
1 /2 1